- 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)
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