Glencoe 7/28

COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Pow Pow. Classified, Splash, Sex Panther, Bleep, Slushii, Hotty Toddy, Special Sauce
QIC: Draper

AO: Glencoe
F3 WELCOME & DISCLAIMER: Given

WARM-O-RAMA:
20xSSH IC

20x IST IC

10x Windmill IC

THA THANG:

Mosey to the pavilion

Grab a bench

Step up and press x10 each leg

Dips x10 IC

Mosey to the goal line 

 

R1 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x20

Run to the other goal line and back

Curls with hands through holes x20

Run to the other goal line and back

Kettle Bell Swing x20

Run to the other goal line and back

Squat to press x20

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

 

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

 

R2 of B.L.O.C.K.S.

Burpee Hop over x10

Run to the other goal line and back

Lunge x10 each leg

Run to the other goal line and back

Overhead press x10

Run to the other goal line and back

Curls with hands through holes x10

Run to the other goal line and back

Kettle Bell Swing x10

Run to the other goal line and back

Squat to press x10

Run to the other goal line and back

 

If done before other PAX:

Flutter kick holding coupon x20

Feet on coupon decline mountain climbers x20

Mary Intermission

5 reps total each rep contains:

On your six have the cinderblock above your head raise it overhead up straight and back down

Overhead up left and back down

Overhead right and back down

Mosey back to pavilion

 

Mary

Feet on coupon decline mountain climbers  x10 IC

Flutter kick holding coupon x10 IC

LBC x20 IC

CIRCLE OF TRUST/BOM: YHC thanked the PAX for joining him and challenged them to keep pushing themselves when creating workouts.  Let’s continue to make them harder.

MOLESKIN: Not much mumble chatter today.  PAX were pretty spread out.  Some discussion on whether the reduced rep count on round 2 was a positive or a negative. 

ANNOUNCEMENTS:

  • Grow Ruck sign ups are available
  • F3 10th anniversary in Jan