YHC had to miss two workouts due to business related travel. Unfortunately, some dietary indiscretion took place, so YHC needed to work of a few lobster rolls on the first day back in the gloom.
Disclaimer
Prayer—Donatello
COP—mosey around the inner loop stopping periodically for some warm-up
- SSH (20 IC)
- Windmills (10 IC)
- Imperial Walkers (15 IC)
- LBAX (10 each way, IC)
- Mericans (10 IC)
- Squats (10 IC)
Rotation 1—300
Partner 1—run width of field and back
Partner 2—AMRAP Mericans
Flapjack until pair reach 300 Mericans
Rotation 2—Amphitheater/Sandbags
Five stations—10 reps each station (4 rounds)
- Sandbag shouldering
- Box Jumps
- Decline Mericans
- Steps-Ups
- Dips
COT
—countorama
—nameorama
BOM—Prayer Donatello
Moleskin
Several weekday regulars were on vacation so we had a smaller crowd, but these PAX put in some serious work. Mumblechatter and fellowship were running high. YHC is excited to see how this F3 thing is going to continue to grow in JC—these guys get it.
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