Q: Fallout (1st F)
PAX: Betamax, Dog-Faced Gremlin, McNugget, SweetTart, Traitor, Spot, SmokeScreen, Bucket Truck, Oscar, Mud Dawg ( 2nd F), Insanity, DriveBy, Quaker, Fallout (1st F), Royale
FNGs: None
COUNT: 15
WARMUP:
THE THANG:
Warmup:
SSH, 25, IC
30 merkins
Imperial walkers, 20, IC
30 squats
LBACs(forward,reverse,overhead), 15, IC
30 merkins
Oil derricks, 10, IC
30 squats
Lunge walk down the parking lot
30 merkins
Mosey to the track, count off and split into 3 teams!
Thunder CrossFit-ish Games!
3 teams, Team 1 does exercise with weights, other 2 teams take a lap around the track. Team 1 totals their reps when first man gets back, rest until last man in. Rotate team doing exercise, repeat. Highest total wins!
Weights: 25# plate, 35# plate, 30# ruck, 45# kb, 50# kb
Rounds: Overhead Press, Squats, WW3 Sit-ups, Thrusters
Last round: Teams do as many merkins as possible in 2 minutes, no running.
Team 1: 198, 234, 76, 121, 324 (953)
Team 2: 203, 226, 81, 132, 261 (903)
Team 3: 244, 256, 91, 107, 308 (1006)
Congratulations to the victorious Team 3! (McNugget, Sweet Tart, Betamax, Dog Face Gremlin, and YHC)
Great to have Royale down from G-Vegas! (Again)
MARY:
ANNOUNCEMENTS:
F3 Dads tomorrow, 0700, Emily Douglass Park!
Crazy Train in July!
COT:
James Muller, Irmo firefighter , and his family
Costanza’s scout , good news and all
Biggies healing