- 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…
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