4 Pax post at #BlueFalcon looking for a little bit of #goodlivin. YHC had no problem putting together a little somethin somethin to accommodate. The Pax ask…the Pax shall receive! #workwasdone
Conditions: 58 Degrees and 95% Humidity
The Thang:
Lap around the school (Time Hack set without weight = 7:00 min)
COP
- Merkin 10 UD
- Squats 20 x IC
- Shoulder Press 20 x IC
- Flutterkick 20 x IC
- Shoulder Press 20 x IC
Rucks overhead, Mosey across the parking lot and back
- Squats 15 x IC
- Merkin 10 UD
- Squats 15 x IC
Lung Walk across the parking lot and back
Mosey to the coupon area
- 2 Pax pick-up railroad track
- 2 Pax pick-up telephone pole
Lap around the school with coupons (Time Hack with weight = 9:00 min) – Completed Successfully at 8:05 min
Mosey to wall of school
- People’s Chair, Rucks overhead – 60 seconds
- Recover
- People’s Chair, Rucks overhead – 60 seconds
Long Mosey back to the coupons
- Bear crawl length of the sidewalk (opposite direction)
- No strap carry back to end of parking lot
- Alternating farmer’s carry (left and right arm) partial way to the coupons
- Cusack the remaining way to the coupons
- 2 new Pax pick-up railroad track
- 2 new Pax pick-up telephone pole
Lap around the school with coupons (Time Hack with weight = 9:00 min) – Completed Successfully at 8:30 min
Return coupons to the coupon area
COT & BOM
Announcements
- 12/15/15 – F3 Christmas Party (Kings Grant Club House) – Details to follow
- 12/25/15 – All AOs closed for Christmas
- 3/5/16 – F3 Nation 5th Anniversary Party (https://www.surveymonkey.com/r/DYNLWT3)
- Palmetto 200 sign-up is active and so is the preblast. Check the preblast here for details: #F3P200
- HDHH – 5:15 PM Wednesday at Henry’s
- Lunch – 12:00 PM Thursday at Salarita’s in the Vista