We still worked up a sweat.
Date: 01-20-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar (LIFO)
Q: Wilson
How cold was it? We couldn’t plant the shovel flag in the ground as it was frozen. Goldstar said he felt “naked” without the flag flapping in the breeze (but, gratefully, he wasn’t….). If you read “FREED TO LEAD”, that tells the history of F3, you’d see that from the get go, F3 is a highly adaptive organization. So, we improvised and had the flag in an upright position.
Warm up – X 20
- SSH
- Imperial Walkers
- Sappy-Tappies
- Windmills
The Thang:
1 lap around the parking lot (and 1 lap between sets).
Tabata Timing (20 seconds work, 10 seconds rest), rotate through
- 25# Ball American Hammer
- 5# Dumb bell Turkish Get Up
- 20# Bag Round the World
- 12# Club Bell Squat
- Off Set Alternating Merkins
- 25# Dumb Bell Swing
- Pull Plank
- Alternating Club Bell Squat
- Tail Gate Dips
- Dead Cock Roaches
- SSH
- Squat
- Decline Merkins
- Freddy Mercuries
- Archer Merkins
- Imperial Walkers
Final set all together:
Tabata Jump Squats
I offered an apology to anyone who did not work up a sweat.
All declined.
YHC,
Wilson
F3 Dayton 