• Post Type: Backblast
  • When: 02/05/2022
  • AO: Gashouse
  • QIC: Boudin
  • FNG's: Tax Break
  • PAX: Whoopee(R), Hush Puppy, Easy Rider(R), JJ, Linus, CPAP(R), Roscoe(R)

Disclaimer

No FNG’s at beginning of workout.

Reviewed Principles of F3 in order.

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Squats 20 OYO

5 Burpees

Pledge

Moseyed to the track at Greer Middle School for the following work

25 Burpees

Lap

50 Merkins

Lap

75 Flutter kicks count one leg

Lap

100 Squats

Lap

75 Flutter kicks count one leg

Lap

50 Merkins

Lap

25 Burpees

Lap

On each lap when you finished the PAX went back to finish with the 6.

We moved on to where the picnic tables use to be, it seems Covid removed them, so I modified the work a little.

10 reps of

Step Ups

CDD

Big Boys

Dips

Then we did a set of 15 reps of each exercise.

Mosey back to the start for some Ab work TABATA style.  20 seconds of work with 10 seconds of rest for 4 minutes of the following exercises

Box Cutter

LBC

Reverse Crunch

Flutter Kicks

We started a second round of the following exercises, but we were only able to get through once

Mtn Climbers

Penguins

Big Boys

Spider Man

With 40 seconds left we did SSH until time.  8:00 a.m.

Annoucements:

Gastonia Community 5k is happening this year from the new ball park.

Bandit announced a ruck option leaving from Sandlot on Monday mornings at 5:30 a.m. returning in time for COT. This starts on Monday, February 7th.

Help you site Q’s out by volunteering to Q a workout.  4th Principle of F3- Peer led in a rotating fashion.

Prayer request- Linus’ family, Telsa’s family,  Boudin’s Family, Hippa, Pax dealing with injury

Name o rama

I took us out in Prayer

Named FNG- Welcome Jonathan Ahmed (F3 Tax Break)