- When: 07/04/2020
- QIC: Abu
- Pax: Abu, Cable, Captain Obvious, Cousin IT, Cousteau (moved), Gazelle, Silverado, Slalom, Wimpie
- Extra Credit: Abu, Captain Obvious, Cousin IT, Slalom, Silverado
Warmup IC
7 Burpees
4 Big Boy Sit Ups (Stand Up Sit Ups)
17 SSH
7 Squats
6 Merkins on KB
The Thang
4 Rounds IC (originally planned for 7 but we got through 4)
4 Single Arm Up Down Swings (4 each side) – with one hand on KB, jump back to plank, jump up, hike KB, swing
17 Bent Over Row Deadlift (17 each side)
7 Side Angle Pose Windmills (7 each side)
6 Corkscrew Clean Split Squat Press (6 each side)
*After each round, 40 yard hill sprint
After Round 4, we did 7 40 yard hill sprints till 0800 for a total of 10 sprints.
Prayer Requests: Praise for Cable closing on houses, praise for Silverado for closing on his houses, Wimpie’s closing on his house, Cable’s church trip to Missouri, the state of our country, that we can open our hearts, minds, and eyes to others
Announcements:
Sign up for the Sasquatch! https://www.f3enc.com/backblasts/csaup/sasquatch-2020-on-blast/
Sasquatch shirt pre-order: https://f3.mudgear.com/collections/active-preorders/products/f3-the-sasquatch-csaup-pre-order
Moleskin: It’s better to over plan and modify than have to make stuff up at the end. 4 Rounds was definitely enough with these complex exercises. Some guys were talking afterwards saying they would’ve been sufficient without a kettlebell. Thanks for coming out!