What is this, F3 Chicago?

  • Workout Date - 01/30/2018
  • Q In Charge - Look Out Below
  • The PAX - Thumper, Benign, Mary, Flow, The Tickler, Wifi, Fred, Nippler, 1 Direction, Road Trip, Look Out Below - also Third Base & Mayo
  • AO - Golden Strip

36 degrees my ass! Brutal wind today made the workout that much more fun. Good times were had by all and it was great seeing so many “seasoned” vets and F3 Swamp Rabbit originals.

Warm Up:
SSH – IC x 20
Merkins – IC x 15

We warmish, let’s roll.

The Thang:

Today was a tour de Golden Strip with stations:

Station 1 – block wall in front of the school – 10 muscle ups & 20 4 count flutters (10 burpees if you need to modify the muscle ups)

Run down to the track, go all the way around and up the back stairs to the playground equipment

Station 2 – 10 pull ups & 20 big boy sit ups (again modify to burpees if pull ups are an issue)

Run behind the school to Nippler’s Hill for the next part

Station 3 – 5’s (like 11’s but only go to 5) start with 4 burpees at the bottom and 1 jump squat at the top…3 burpees, 2 jump squats, etc.

Run to the front of the school and start it all again.

About 1/2 the PAX completed 4 full rounds and the other 1/2 were just a minute or two shy of finishing. Awesome work boys. Everyone pushed hard and only bitched about the wind a little.

Announcements – GHS Swamp Rabbit 1/2 marathon next month. There are run and ruck teams.
– Ville to Ville relay – 1D thinks the team is full
– P200 in March – run and ruck teams here too – WE NEED DRIVERS!
– F3 Convergence this Saturday 2/3 – AO Battle
Prayers – Mary’s son and missionary work, Wifi’s son new engagement and move to Asheville

Always an honor to lead!

Look Out Below

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