QIC: Sidekick
Date: 09/08/2018
PAX: Candu, Doodles, geek squad, Goose, Odd Job, Prosciutto, ringwald, rug doctor, sidewinder, Snowflake, Threeskin, Venus, VSquared
AO: The Landfill
Conditions
73 degrees and damp
The Disclaimer
This is F3. I am not a professional. Push yourself but modify where necessary. We will help you if you are in need.
COP
SSH IC X25; 5 Burpee Penalty for no flag; Good Mornings X 15; Murcans IC X15; Windmills IC X15; Baby Arm Circles IC X15; Reverse IC X15; Ray Lewis IC X15
Mosey for a tour of the Landfill; One set of pull ups to failure at play ground; Nose touch Durcans X 5 with holds; Run the hill to the soccer field
The Thang
Circuit City
Circuit city is made up of 16 stations today. Each station is 30 seconds of exercise followed by 15 seconds of rest/rotate.
PAX partner up and choose a station to begin. The stations are as follows:
Curls with coupon; press with coupon; kettle bells with coupon; squats with coupon; SSH; Murcans; LBC; Big Boy Sit ups; Monkey Humpers; Plank Jacks; Cherry Pickers; Pickle Pounders; STS (shoot the shit); and 2 stations of 70 yard sprint (sand bags optional)
We rotated through these stations for about 2.5 cycles, about 35 minutes.
Mosey back to the flag for some Mary
Mary consisted of Iron crosses X 15; Dying cockroach IC X15; 15 Big Boy Sit ups OYO; Pretzel Cruch IC X 10 each side; Superman Holds; Seal jacks X 10
COT
3 FNGs today tasting the Gloom
Talked about F3 and the good that can come for the FNGs.
Moleskin
Pull up battle ensued and there was a victor. Great job Doodles
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