QIC: Sidekick
Date: 01/29/2020
PAX: Milkman, Dundee, U turn, Nordictrack, Squid, Snatch, Slois Lane, Sherlock, She Shed, Cleaver
AO: Shot House
Conditions
27 and Clear
COP
Forward Fold; Willie Mays Hays; SSH ICX20; Seal Claps ICX15; Overhead Press ICX15; Slow Squats ICX15; Mosey with block to track
Warm Up Round Duex
On the Bleachers –
Round 1 – Ircan, Box Jump; 2 Ircans, Box Jump; 3 Ircans, Box Jump; Repeat to the top. Last round was 12 Ircans
Round 2 – Alternating groin stretch/lunge X2 per step
The Thang
Twisted Sister
This is a Dora Variant where instead of traveling as a timing method, we do 15 Squats.
Round 1 – 200 Block Curls. PAX 1 knocks out 15 squats while PAX 2 completes as many block Curls as possible; switch and repeat until a cumulative total of 200 reps are complete
Run a lap
Round 2 – 150 Overhead press
Run a Lap
Round 3 – 100 Kettle Bell Sings; Sub reverse lunges for squats
Run a Lap
Not enough time for another round so we knocked out 25 Mercans and 25 BBSU
COT
State of the union for F3 Chatt. We have grown a lot over the last 4 years. Lots of new places to go and people to see. Keep up the efforts on EH and spread the joy that F3 brings to you
News
Possible Tuff Muff on the Horizon