• Post Type: Backblast
  • When: 01/06/2024
  • AO: The Fighting Yank
  • QIC: Breaker Breaker
  • FNG's:
  • PAX: Ocho, Orangeman, Goose, Tesla, Brutus, Tiger, Tardi Gra, Anchorman, Gavel, Pilgrims Progress

Rainy day but that doesn’t stop F3 from getting outside for a workout . Fortunately The Fighting Yank has a covered pavilion and PAX could still get a good beat down without getting soaking wet.

Disclaimer

Mosey to pavilion for a warm-up and some core stuff.

The Thang:

For time

20-18-16-14-12-10-8-6-4-2

Lunges

Burpees

Sit-ups

Merkins

time range for everyone was between 25 -28 mins

Next , EMOM as many rounds as possible rotating through the following exercises. 

Sandbag 1 – cleans to o/h press

KB Swings

Slam Ball

Sandbag 2 – bentover rows

Jump Rope

KB2 – halos

Block – curls

Block – squats

Single Dead Lifts – 20lb DB

Shoulder Taps

Dips

The pledge

COT

Announcements

Prayer request

YHC closed with prayer