Golden Strip

  • by
  • Workout Date - 02/23/2024
  • Q In Charge -
  • The PAX -
  • AO -

8 men showed up on this misty morning for some F3 fun.

Warm-up:
25 SSH
25 IW
10 Burpees OYO
Run a lap around parking lot

25 Merkins
Run length of parking lot (to Murdock’s car & back)
25 Squats
Run to Murdock’s car & back
Plank up
To the curb:
25 Dips
10 Derkins
20 Dips
10 Derkins
15 Dips
10 Derkins
10 Dips
10 Derkins
Lap around parking lot
10 Burpees
Back to curb:
25 Mountain Climbers with brief break in between
20 MC
15 MC
10 MC
Lap around parking lot
Plank up
To the wall for wall sits, but first 10 Burpees
Wall sits 30 seconds, 45, 60, 45, 30 with short run in between. I think Murdock’s watch is broken!
Lap around parking lot

6MOM
31 LBC’s for all my Gamechicken buddies! As much as I hate to say it = Congrats on 5 in a row.
25 Flutters
20 Dollies
20 Full sit ups
One final lap. Retread & fertile smoked it.

COT
Retread lead us in prayer for Murdock & his family. Mother’s funeral is Thursday. See Bo’s last email

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