F3 Greeting & Disclaimer
Warm-a-rama
Gorilla Humpers, Side Straddle Hop, Don Q
Tha Thang
The Pax were divided into four teams to coincide with the respective stations as their start point in the AMRAP-WOD. Q advised that Pax had a choice of incorporating weights with each movement that could be enhanced with added resistance. Pax had to carry their weights with them as they traversed stations. Q demonstrated as need be various movements. Q advised Pax to count reps by cadence or individually according to their own discretion. Without much ado, the Pax jumped into the AMRAP with assorted vigor and many a resolve for excellence was tested. Here is the low down:
Four Stations (No. of reps modified to accommodate time constraints and grunting.)
Station #1
Merkins x 30: Ranger, Diamond, Pancake or Hand Release
Station #2
Squats x 30: Overhead, Goblet, Dumb-bells Shouldered
Station #3
Lunges x 30: Lateral Twist, Lt. Dan’s, Overhead
Station #4
This & That x 30: Mountain Climbers, Broad Jump, Grasshopper toe touches
COT
Homer Marge
15 Burpees OYO
Endless Planks (YHC has patent pending)
American Hammer
Announcements
Blood Drive, Long Time’s trip to Uganda & 3rd F with Sacked
PAX: minimal
QIC: yes
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