Hands on with used rubbers
THE SCENE: was shorts weather! Not raining. Still too early to be up exercising.
F3 WELCOME & Disclaimer. Given…. Also given IC
WARM-O-RAMA:
5 pillars of F3. Credo. It’s June…. So Js
Jumping Jack’s IC x30, Jump Lunges IC x10, J-los IC x 10, Jump squat holds 10-1. Seriously…….. You need to try these. Jindian run with the tire pulling thing with cmu. Rear runs with tire to front n drops tire, rear picks up and repeats…. Just like jindians. Much fun after squat holds.
THA-THANG:
10 stations 9 pax. 1min amrap then switch. Heavy-ish edition. Only mumble chatter I hear was mocking my soybean approved tunes. Went over the 4th f…. Form….. Lift with man legs not man back and arms.
- Tire flip… This was a big tire. I had to borrow it from barney and it was it’s first f3 debut. 350 or so #. It sucked.
- Sled push, stacked with 90# not sure how much sled weighs.
- 30# cmu curl
- 25# tricep extension
- Squat Lift and shoulder overs with 80# slam ball
- Squat and wiggle the battle rope
- 65# ruck squat thrusters (used ruck)
- Sledge hammer on the tomb Raider tire
- 130# farmer carry
- Tire drag….. With cmu.
That was alot of rubber!
MARY:
Who? Just kidding… We love Mary. Last 15 min or so we really focused on keeping cores tight during all above exercises.
COUNT-OFF & NAME-O-RAMA
9 Pax, 1 Kotter (farva welcome back), barney, tremor, dial up, halpert, murse, rocket launcher, lochte, Speedy (qic)
CIRCLE OF TRUST/BOM:
Some good 3rd F in action recently. Keep up the good work guys.
MOLESKIN:
Good to be back at the levee!
ANNOUNCEMENTS:
