So lifeline really has taken off as an AO and is actually developing its own “state of mind” if you will. Much like F3 is a culture (as opposed to a cult), Lifeline has rapidly established itself as a singular stop on the F3 Gastonia circuit. Do, Not. Miss. It!
All that said here’s what we did. Tesla thinking if you throw some weight, hill sprints and mumble chatter into one bottle and shake it up you probably have something worth keeping!
COP:
Easy mosey halfway around the church. Then:
20 SSH
20 IWs
20 Gravel pickers.
Mosey to the back and to the blocks:
Tesla Stretches
Mtn. Climbers X 20
Partner up for a DORA of sorts.
20 Blockies
40 OH presses
60 Curls
Partner 1 does the work. Partner 2 sprints the hill and back up to Cherri Berry’s house.
Around the back of the building for some ring of fire with blocks
Squats with weights X 20
Swings X 10
Dead lifts X 10
This was a failure but we did it. Feces happens.
Back to where we were and some REALLY fun work!
10 deadlifts – Run down to the drain and back up.
10 renegade rows each side – Run as above
10 squat thrusts – run as above
Repeat this 3X
Put the blocks up, mosey to the flag and hold a 3 minute plank
NMM:
Well, we did it all! Or all we could. Pushed weight. Ran hills. Talked shit. Out loud. And got. With. IT! What more could you aske for from a FREE men’s workout? Not much boys, not very damn much.
See you next week.
Tesla