• Post Type: Backblast
  • When: 10/04/2021
  • AO: The Sandlot
  • QIC: Defib
  • FNG's:
  • PAX: Hush Puppy, Cinderella, Linus (R), Easy Rider, Dirt (R), Flintstone, JJ, Nutria, Noonan

10 HIMs posted in the gloom at the Sandlot this morning.  Lucky for them I am a little gimpy with some plantar fasciitis pain.  So no significant running this morning which means it should be an easy Defib workout

 

Warm-up

SSHx20

Merkinsx10

Imerial walkersx10

The Thang:

Mosey to picnic shelter for some tabata style EMOM work.

Set 1 LBC, Flutter kicks, American Hammer then run a lab around parking lot x3

Set 2 Derkins, Dips, and hand release merkins then run a lap

First time we did 1 min then 30 seconds afterwards (” if you can’t do it don’t Q it”)

Mosey back to Snoballs but stopping three times for 10 Mike Tysons

 

Announcements:

Extinction run Nov 6th at Primal

Lake Wylie region CSAUP the Nessie October 23rd

 

Prayer Requests:

Sargento

Hush Puppy’s wife’s surgery delayed due to COVID

 

As always it was my sincere honor to lead the fine men of  F3 G-Town.

Until next time Defib out