- When: 09/09/2017
- QIC: Early Bird
- Pax: Early Bird, Lachey, Mellow Johnny, No Wake, Spin Cycle, Spur (2.0)
YHC answered the call to lead BLB in the first week of the post JAG era. I felt the need to stay true to the CrossFit theme he had established and also not disappoint the Pax who have grown accustomed to this weekly iron centric workout. This workout would follow the Tabata timing program and incorporate some CrossFit exercises. It went like this:
6 stations, 1 minute per station, 40-second rest between stations. 3 round with a 2-minute rest between rounds.
6 stations (Barbell hang-clean and press, Sandbag lunge walk, one arm dumbbell cleans, Kettlebell swings, Barbell front squats, dumbbell curls)
Next: 15-minute AMRAP of the following:
5 handstand pushups, 10 barbell curls, 15 ranger push-ups, 20 sit-ups and a 300 meter run.
The workout may not have been as heavy as some recent JAG Q’ed events but the pace was good and the combination of cardio and lifts seemed to give the PAX a good workout. It was great to have No Wake for only his second F3 post ever. Pretty bold move to post at BLB but he did great. YHC looks forward to many more posts with No Wake.
Prayer Request: F3 BRR runners for a great time and safe travels. Hurricane recovery efforts in Texas and upcoming conditions in Florida.
Announcements: Mellow Johnny will be bringing the pain at BLB next week; say your prayers, eat your vitamins and get ready. Slim Jim has the Q tomorrow at #TheCommons; show up to get outrun by a 60 year old. Any F3 Pax that are interested in the Spartan Super or Sprint on 9/23 in Fayetteville, this is the last weekend for a 25% discount. Add yourself to the F3 Greenville NC team. Largest group will get a private tent for the event and other perks.