Emmy’s (aka Twitterless Zach Moore) 5 yr F3 anniversary and his birthday Q all rolled into one gloriously hot and muggy Q
Conditions Hot n muggy
No FNGs
Disclaimer
Prayers/COT
Posted on behalf of Emmy,
I am always humbled and honored to lead at Snakepit. The last 5 years have been life changing for me and my family and I attribute a lot of that to the relationships and bonds I have formed with my F3 brothers. I can honestly say I’m in better physical shape now than I was 5 years ago but more importantly I’m in a much better place mentally, emotionally and spiritually because of F3. We all need other men to walk side by side through life with and I’m thankful I found that at the Snakepit.
The thang,
Warm up with some good old standards 4ct IC mixed in with some burpees and manmakers
Partner up on side line with one block
First partner runs to other sideline does 2 burpees
Other partner works towards team goal starting with 75, 100, 125, 150, 175 ,and 200 reps as a team to complete.
Switch up when running pax returns to complete reps
Exercises were
75 triceps
100 shoulder press
125 curls
150 chest press on your 6
175 BBSUs
200 goblet squats w block
Finish with the 6 doing goblet squats
Everyone do 5 manmakers
Blocks up and run up the Big boy stairs and back to flag
Count o rama and name o rama
Announcements
Snakepit trash pick up 21st
Stomp the swamp 21st
Tunnels to towers evening 5k
F3Smokehouse 9/11 challenge September
Prayers
Missing pax
Teachers, parents, students return to school
Emmy moms surgery/recovery
All spoken and unspoken requests
COT closing prayer