COUNT-OFF & NAME-O-RAMA:
PAX: Bleep, Classified, Rump Roast, Shifty McCoy, Slushii, Sound Machine
AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given w/added COIVD disclaimer
SSH x20, IST x15, Don Quixote x10
Divide into three groups and start with a 3x5x3 (5 pull ups with the other two groups doing squats and step ups, wait for the pull ups to finish to rotate).
Mosey to the bleachers for a coupon Dirty McDeuce (Curls, Bent over rows, Dips, Upright rows) with a run across the field and back in between rounds.
Ab work – LBC x20, Uptown Crunch x12 each leg, Penguin crunch x15, Flutter kicks x15, Homer to Marge with some Rosalita and Low Dolly added in.
Finish with 10 Burpees and a few squats since we had a minute left.
Done during the workout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
There was some relief when YHC announced there would be no rifle carry or squat thrusters during the beatdown after all the fun of IronPax last week. Shifty defended his dad’s honor by telling Bleep to “can it old man” which got some chuckles. Overall, a good time had at the beat down and hopefully it didn’t destroy anyone for IronPax tomorrow.
1. F3 Golf 10/3.
2. F3 10 year anniversary in January.