FOAB – The Kroc Pot

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  • Workout Date - 03/21/2023
  • Q In Charge -
  • The PAX -
  • AO -

We gave folks an extra minute to show up this morning but tarried no longer. Apparently there were many farts that remained in sacks this morning! None the less we used the tight crowd as inspiration to perform in your honor!

Flay posting for Vuvuzela (now Boo Boo Zala, apparently #thanksHootie)

Warm up:

SSH x 25

Jack Webb x 5

IPW x 25

The Thang

3 man alternate Wheelbarrow/ Bearcrawl length of field

Jailbreak to street X’ing

Jack Webb x 5

Military style cadence Run to Swamp Rabbit Crossfit (Domer with a beautiful F3 themed cadence)

10 pull ups 10 air squats rinse n repeat 5x (50 of each, YOWZA)

Military run back to street X’ing

Jack Webb x 5

Jail break back to the Kroc

Spicolis x 10 (Merlot Spillage by Domer ensued)


Flutters x 20

Rosalitas x 15

LBC’s x 15

In and Outs x 20

Supine, Right, Left, Regular 30 secs each plank

Merkins x 25

That’s all I got boys, looking forward to more shoulder Fridays.. was a tough realization of one major department I’m lacking in.

Happy Holidays fellas!


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