Powderkeg 500

  • Workout Date - 04/06/2017
  • Q In Charge - Quickie
  • The PAX - Carls Jr(Respect),Gluten(Respect),Brown Shorts,Kegel from Anderson and YHC
  • AO -

Cobains on being so late but I forgot my password it has been too long since I logged in!

in my travels around F3 AOs I have found the 500 to be one a beatdown so heres what went down.


10 Wide Squats

10 Smurf Jacks

10 Reg. Squats

10 Monkey Humpers

10 Narrow Squats Brown Shorts said he didn’t like how this was going


Mosey to the back of the church and partner up

The Powderkeg 500

100 Derkins 100 Dips 100 LBCs 100 Burpees and 100 Plank shoulder touches

while your partner runs to the end of the church and back

Mosey to the side of church for Quickies Wall of Fire with a 40 pound sandbag

sit in peoples chair and go down the line 10 curls,10 overhead press and 10 rows that felt so good lets plank and do the same exercises again!!!

Mosey back to the flag for 6 MOM 20 of each Dollies,Rosalittas,Flutters and Erectors

Couple minutes left to spell the ALPHABET capitol letters without your feet touching the ground


April 22 Picnic with Hurricane Alley @ 2

April 29 Hero 5k

May 13 Issaqueena 10K and 5k contact Gluten

June 9 FAD with GoRuck June 10 F3 GoRuck custom Tough


YHCs sister and Tbags sister breast cancer






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