• When: 2018-08-09
  • QIC: Smithers
  • The PAX: Slate, Skunky, A1A, Knott, Sam Slagle (FNG), Phonebooth, Lap Dog, Devito, Chubbs.


Modified Bradley

10 Pax welcomed YHC back from about a 2 week break from F3.  Thank you for all the thoughts and prayers. Momma and new baby are doing well.

As usual, YHC was also greeted with moans and groans after explaining workout, but everyone worked hard and pushed themselves. I don’t think anyone completed everything.  It always looks better on paper.  Oh well 🤷‍♂️

Conditions: 72 deg partly cloudy

The Thang:

  • Disclaimer
  • Warmup
    • SSH X 20 IC
    • LBC X 20 IC
    • Squats x 15 IC
    • TTT X 15 IC
    • WM x 15 IC
    • OHAC X 20 IC
  • WOD – Modified Bradley
    • 5 rounds of
      • 100 m sprint
      • 10 burpees
      • 100 m sprint
      • 10 pull-ups
      • 100 m sprint
      • 10 burpees
      • 100 m sprint
      • 10 pull-ups
    • 5 rounds of
      • 100 m sprint
      • 10 merkins
      • 100 m sprint
      • 10 thrusters with block
      • 100 m sprint
      • 10 merkins
      • 100 m sprint
      • 10 thrusters with block
    • 5 rounds of
      • 100 m sprint
      • 10 plank jacks
      • 100 m sprint
      • 10 curls with block
      • 100 m sprint
      • 10 plank jacks
      • 100 m sprint
      • 10 curls with blocK
  • COT, Count o Rama, Name o Rama
  • Announcements
    • F3 Dads Camp
    • New Extension service to Billy called “Grip”
  • Prayer Requests – Phonebooth’s neighbors on loss of Mother

FNG Name Train – Sam Slagle -> married with 4 kids -> works for SCANA -> Rebate -> like to hike -> Sanford -> Samford (because be Pax are soft-hearted)