Location: Lunatic Fringe
Conditions: 33F, no breeze.
PAX (Count 8): Weed (R), Buck, Good Hands, Dr. Quinn, Red Dragon, Matlock (R), Jayhawk and Foot Fairy (QIC)
At 0530 F3 disclaimer and mission statement delivered.
SSH IC- 20
Air Raid (how convenient)
Chinooks IC 10 fwd and 10 rev, 10 Air claps and 10 Moroccan Nightclubs IC
Abe Vigoda – 10
String Rippers – 10
Copperhead Squats 10
Assorted Stretches- delts, tris, hammy, runners
Mosey over to the track.
Thang 1: Burpee 3/4th Mile
Thang 2 : 5 stations
Station 1: Pace-setter—3 Turk-N- Burps and run over to Bump station 2
Station 2: Tire pulls, Kettlebell swings, block press (Pax choice- AMRAP)
Station 3: Battle ropes, jump rope or Imperial walkers (Pax choice- AMRAP)
Station 4: Squats, Lunges, side lunges and Monkey humpers
Station 5: LBCs, Low slow flutter, Low dollies, plank jacks
10 E2Ks each side- IC
11 American Hammers
2/12/2022: Plethora of choices to post- RD @ Nordic tract, TPS @ Cougar town and Slummy @ Rainbow Dash.
2/26/2022: F3 Blood drive (THIS ONE IS IMPORTANT— there is a dangerously critical shortage of blood products due to multiple factors that this time) Pax, this is our moment to step up and make an impact.
Dr. Quinn took the PAX out in prayer.
Honored to lead.