After some gentle coaxing, Etch-A-Sketch agreed to lead his first F3 workout. This VQ was solid from beginning to the end with all pax pushing through a solid beatdown.
BOM led by EAS
Mosey to canteen
COP
SSH x10 4ct
IW x 10 4ct
Inch Worm x5
Miranda x5/side
The Thang
Mosey to the diamond, heading to the home side foul pole.
Green Diamond ⚾️
By Pairs Slowest to Fastest
Buy in
PAX hold plank till pair ahead are thorough first station. Fastest hold the longest plank!! Slowing the rabbits down 😉
(By Stations 4 total)
5x Burpees at foul pole home(1) 🇺🇸
Bear Crawl to station 2
10x Mercians 🇺🇸 (2)
Sprint to foul pole visitor
15x Air Squats (3)🇺🇸
Walking Lunges to station 4
20x 🇺🇸 Hammer (4)
Sprint/Shuffle back
Rinse & Repeat x4
Mosey back to the 🇺🇸 or multiple mini 🇺🇸🇺🇸🇺🇸🇺🇸… (thanks, Ocho).
With time to spare, the PAX enjoyed 5-7 min of Dealer’s choice Mary.
Flutter kicks
Mountain climbers
Ray Charles
Iron Crosses
LBC’s
Plank-o-Rama
All great attitudes and willingness to better thy self!
COT
BOM led by AB
Announcements:
Stampede tomorrow at 0630
Step up and Q!
God’s Helping Hands food delivery 7/21