“Great day!” We had 10 PAX out getting stronger, laughing, and building each other up! Good job @Burt Macklin, FBI …his EH named Mike posted again today and received an F3 name of @Zulu…this is a Rugby reference, look it up if you weren’t there in the gloom.
AO: Falcon Hill
Date: 01-07-2021
Time: 0530
Q: Armstrong
PAX: Cobra, Cornelius, FrankTheTank, BurtMacklinFBI, Zulu, Ditka, GoldStar, Bear, Tails.
WARMARAMA:
Stretching OYO
20 Side Straddle Hops IC
Timed Planks: Find your Baseline. @Goldstar Star won with 8:00 minutes!!!
Challenge: continue to work this at home…try to add 10 seconds every day for a month.
HILL WORK: Brisk Mosey to shed to get blocks. Carry Blocks to Falcon Hill.
SET ONE
Block Curls at base, carry Block uphill for Overhead Block Presses, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.) Plank for the Six at each set.
SET TWO
Blerkins at base, carry Block uphill, Block Swings, carry Block downhill. Repeat above for 7 “Blackjack Sets” (1/7, 2/6, 3/5, 4/4, 5/3, etc.)
Plank for the Six at each set. No recovery!…a Plank is perfect starting position for a Blerkin!
Return Blocks to shed.
F3 Dayton 