Leave No Man Behind – Pick your own Pain Day

AO: Falcon Hill
Date: 01-14-2021
Time: 0530
Q: Armstrong
PAX: Ditka, Goldstar, Bear (Grrr), Cobra (sss), Cornelius

WARMARAMA:

  • Stretching OYO
  • 20 sets Freddy Mercury’s
  • 20 sets Windmills IC

Mosey to shed to get blocks.

MUMBLECHATTER: At 14 years old, @Bear is a veteran Dayton F3 PAX! Bear has been posting steady for 2-3 years now!
Thank you @Tails and @Cobra for bringing this young man out…this is F3 at its finest!

THE THANG:

· 10 Burpees orBlerkins

· 20 Burpees orBlerkins

· 20 Burpees orBlerkins

  • 10 Slow Block Curls IC
  • 10 Slow Overhead Block Presses IC
  • 20 Step Ups onto bleachers or Leg Lifts w/ Block overhead)

· 20 Step Ups w/ Block or“ “

· 20 Step Ups w/ Block or“ “

2 Sets of Crab Walks + Bear Crawls back to the Flag!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s