• Post Type:
  • When: 04/09/2019
  • AO:
  • QIC: Voodoo
  • FNG's:
  • PAX: HIPAA, Broke, WattsUp, Dry Rub, Oompa Loompa (R), Clavin (R)

Being that I am fairly new to F3 , my exposure to all of the exicon is limited.  My Qs my seem similar each time, but I always try to do two things.  One, incorporate different muscle groups (some less frequently used) and two, doing something that has (as WattsUp would say) a high suck factor.  With that said here is what a few HIMs did…

Pledge

Warmup:

SSH x 10 IC

5 burpees OYO

Stations:

Slam ball raises (squeeze)/big boy x 15 each

Man makers x 15

Swings x 20 heavier if you want

LBCs/ flutter kicks x 25 each

Squat presses x 25

MNC x pax pick number between 50-100 

(Dry Rub chose 60)

Reverse American hammers x 25

HIPAA Mystery move…(ask him)

After 2 rounds we went to the parking lot and did a lunge walk (approximately 25 yards) did 25 flutter kicks IC and lunge walked back. Then we did another round.  Time. Great work by everyone.  It was an honor gents!

Announcements:  Mt. Mitchell and Community Fun Run

YHC took us out with a prayer…