DATE: September 14, 2018
AO: Lonely Hearts Club (Epiphany Lutheran – Austin Campus)
Q: BoneDaddy
PAX: Gold Star, Pepper, Brody
Warm Up:
10 yards – ish of each:
Knee Huggers
Quad Stretch
Hamstring Stretch
Leg Swing
Lung with Twist
Reverse Hurdle Step over
The Thang:
150 Cinder Block Swings For Time*
*every time you break (stop good continuous swing)
Run 200 meters
10 Hand Release ‘Merkins
10 Thrusters
Times:
Gold Star – 7:36
Bone Daddy – 9:13
Brody – 11:48
Pepper – 13:25
Death by Air Squat with the remaining time.
EMOM Air Squat x 2, Increase by 2 each minute.
COT
ANNOUNCEMENT: Buy and bring a jump rope next Friday. Nothing fancy just some rope to jump. (Currently $3 a Wal-Mart). If you haven’t already bought yourself some blocks, you should probably do that too. These items are not that expensive on purpose. INVEST IN YOURSELF.
COUNTERAMA
NAMERAMA
PHOTO
F3 Dayton 