14 PAX posted this morning for a solid block work circuit thingy! F3 Nation is trying to wrap our heads around the fact that we lost one of our own way too early. Darth Visor was a man that YHC didn’t know except to say he’s a brother. Today we wore orange in honor of Darth. We even had a special guest wearing orange, Costanza! Here’s the thang!
Conditions: 69 degrees and time for block work
Mosey to get the blocks at Emily Douglas
Circle up around the fountain.
First 2 circuits were IC
20 SSH
10 Mercans
10 LBC’s
10 Goblet Squats
10 Curls
10 Military Press
Kusac blocks to the amphitheater. Repeat the circuit.
Carry blocks to the track. Instructions for the 20 minute AMRAP.
Same circuit except with a lap after each round. All of these exercises are OYO.
20 SSH
10 Mercans
10 LBC’s
10 Goblet Squats
10 Curls
10 Military Press
1 lap around the track. Rinse and Repeat until time is called.
Return the blocks and AYG back to the shovel flag. 3 minutes of plank-o-rama.
DEVO: Froman
BOM: CESS
Announcements:
- 10-20-18 at BRICKPILE will be the 6th anniversary convergence.
- Keep Darth Visor’s family in your prayers.
- Keep the RAGNAR competitors in your prayers for a safe and healthy return.