8 pax fought off the fart sack for some kettlebells and dam rucking
Weather: 70’s and balmy (Standard issue this time of year)
Disclaimer | Opening Prayer
Warm-Up:
Overhead arm claps 10 IC
Windmills 10 IC
Little BACs 20 IC (10 forward/10 reverse)
TTT 10 IC
Kettlebell stretch 10 IC
Cuban press 10 OYO
The Thang:
Whenever YHC Q’s at Anchor he likes to bring the pain but also leave room for mumble chatter. A perfect balance of work and play. YHC feels as though it keeps morale high within the ranks. Today’s workout was no different. It was AMRAPs all the way.
Rinse and Repeat until song finishes
AMRAP #1:
10 Goblet Squats
15 Curls
5 Merkins
AMRAP #2:
10 Deadlifts
15 Tricep extensions
10 KBS
AMRAP #3 (Mosey to picnic tables)
50 Calf raises
15 dips
AMRAP #4 (Repeat #1)
AMRAP #5 (Repeat #2)
AMRAP #6
Farmers carry or Overhead carry around the tree
10 Merkins
AMRAP #7 (Repeat #1)
Round Robin Mary for the last 5 minutes all on your 6.
10 Hello Dolly (Shredder)
10 Stormy Daniels (Weed Eater)
10 Flutter Kicks (Fiji)
10 Rosalitas (YHC)
Wrapped up just in time for the @F3Struggle guys to come back from their ruck for COT.
Announcements:
F3Strut converges with @F3Jumanji this Saturday at @F3Jumanji’s home field.
Prayers:
Dutch Fork HS football player who passed unexpectedly, Sand Dollar’s daughter (8mos Pregnant) who passed out and fell, Weed Eater’s Father-in-law diagnosed with Stage 4 cancer with a 2 month prognosis.