Birthday Beatdown

  • Workout Date - 12/08/2022
  • Q In Charge -
  • The PAX -
  • AO -

25 men planted the shovel flag in Fall like conditions and helped YHC celebrate his birthday, F3 style

old

The Thang:

Warmup
SSH x41
Merkins x15
IW x25

Mosey down the hill

Pain stations
Sleds – push up the hill and run back down (with sand bag and sled)
Sleds set the pace for the following exercises:
– KB swings
– merkins
– KB sumo high pulls
– mtn climbers
– KB curls
– single leg bridge (with leg ext)
– KB bent over row
– LBC’s
– KB shoulder press
– flutters
– cinderblock situp and press
Rinse and repeat x3 (with increasing distances for the sleds)

Plank U Very Much (w/ sprints)
– Mahktar Ndjiaye x10 IC, sprint out and back
– CCV x10 each side, sprint
– shoulder touches, sprint
– inchworm (forwards/backwards), sprint

COT

Naked Moleskin
– Great testimony from Retread this morning. Thanks for sharing #inspringstuff
– Thanks for being patient with me as I set up the pain stations. I expected/planned for 16-20 so when 25 showed up I had to add to the workout #changeonthefly
– Great work by the 2.0’s (Nemo and Tebow)

Announcements
– 4 confirmed for Spartan Beast. Who else will join us?
– Bartman shared info. on Third F (6 week program beginning on 10/16)
– Pledge has the Q for #TheMainThing Tues, 9/17 and Houdini has his VQ on 9/19.
– Keep up the momentum by EH’ing guys

See ya in the gloom……

Iceman

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