Warm Up

10-9-8-7-6-5-4-3-2-10 Russian KB Swings without dropping the KB

The Thang

Circle of Pain:30 and rotate

You can do anything for 30 seconds right

1) KB Thruster(two handed)

2) KB American Swing

3) KB Snatch(alternate between left and right)

4) KB Clean (alternate between left and right)

5) KB Curl Press Extension

6) 3 Med Ball Merkin(each hand on a med ball and both feet on a med ball)

7) KB Sumo Squat High Pull

8) Parallettes Merkin Kick Throughsto L Sit (Modification: rather than L Sit kick through and put feet on the ground)

9) Plank Rope Pull Row to Kickback (alternate between left and right)

10) KB Forward and Backward Pass Through Lunge (alternate between left and right)

11) Wall Balls (20 lb. ball)

1 lap

Rinse and Repeat Circle of Pain

Spit into 2 teams for a Farmer’s Walk Relay about 40 yards down and 40 back

YHC picked Mr. Belding and Goose to captain and rock paper scissor one time to see who gets first pick.

Round 1: Side Loaded(KBs at your side) with 35s Goose’s team won

Round 2: Bottoms Up(KBs upside down) with two 25s Mr. B’s team won

By the time Goose’s team finished up it was 8:02. No time for a final showdown. Next time…

Prayer Requests: Glow Worm’s brother-in-law, Mr. Belding’s issue with his eye, Goose and Bush are tackling the Tough and Light in Chapel Hill next weekend,

Announcements:

Sign up for the Sasquatch: https://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/

Circuit Rider is Qing #MASH on Monday, we hope.

July Challenge: https://www.f3enc.com/backblasts/csaup/july-challenge/

July 4thConvergence: https://www.f3enc.com/backblasts/convergence/july-4th-convergence/

Moleskin: Wimpie told me that one of his favorite workouts was my Circle of Pain that I once did out here at #BoydLeeBeatdown. I thought I would bring it back but make it much tougher. Wimpie, sorry to hear that your back is keeping you from F3 because this one was even better than the first go around. Knowing what was in store, I created some chatter on the Twitter machine with #116. No disrespect, just a little banter to stir the pot and get the PAX to challenge themselves. Hoping you guys had as much fun as we did.

TClap |
4