PAX: Picasso, Udders, Sunshine, Early Bird, VSquared, Whittler, Speed Bump, Flemish, Leftovers
AO: Hill City
Humid as all get out
This is F3. It’s free and no one made you show up. I’m not a professional. Push yourself don’t hurt yourself.
Slaughter Starter – alternate burpees and squats – rep count went 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 10
Pax each grabbed a rock. Medium sized. Big enough you need two hands to carry. With the rock:
50 squats, 40 crunches, 30 chest presses, 10 alternating rock touch merkins, 8 Iron Crosses, without rock: 10 burpees
Pax lined up down sidewalk lights at Great Hall and performed 6 rounds:
10 squat to overhead press with rock, 5 broad jumps, 5 merkins, lunge back
5 minutes of Daniel-sans, 45 seconds on, 30 seconds off
5 rounds of sprints across the Great Hall
American Hammers x 10 IC
Monkey Humpers x 10 IC
Box Cutters x 10 IC
Squats (slow) x 10 IC
Flutter Kicks x 10 IC
YHC was pretty moved by Kodak’s words of wisdom at the Labor Day convergence and since a good number of guys today weren’t at The Dam I did my best to relay the message. I don’t want to steal any of that thunder, frankly, so look for Kodak’s BB later today.
Let’s just say some rocks were bigger than others today. Size matters, people.
9/11 Convergence at Hill City
10/13 Training Day at Landfill led by F3 Nashville