- When: 11/29/2021
- QIC: Fin
- Pax: Abu, Bono, Cold-Cut (DOUBLE RESPECT), Fin
Fun TIMES @ the Covenant. We did some version of the workout below (we had FOUR so we modified bc it was needed).
F3 – A Boy Named Sue – 11/29//21
Circle up + Intro + Disclaimer + Pledge
Warm-up – No Equipment
3 x
10 x SSH (IC)
10 x butt kickers (IC)
10 x merks (IC)
10 x high knees (IC)
10 x sumo deadlifts (OMU)
[RUCK UP – Grab Kettlebells]
3 × (get the SIX before starting next RD)
R – Suitcase Carry to the END of parking lot
20 x Dead-Lifts (OYO)
L – Suitcase Carry to the END of parking lot
20 x Curls for the Gurls (OYO)
1-lap shuffle around the parking lot
20 x Thrusters (OYO)
GROUP UP (3s)
AMRAP – 60 secs on; 30 secs off
3 x
Partner A – med balls – Ball Slams
Partner B – Squats
Partner C – Kettlebell – Triceps Ext
400m RUN
3 x
Partner A – med balls – Squat Thrust
Partner B – merkins
Partner C – Kettlebell – swings
400m RUN
3 x
Partner A – med balls – Squat Thrust
Partner B – burpees
Partner C – Kettle – Sumo Deadlift high pull
400m RUN
[BACK TO THE FLAG]