June 19, 2019

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: