- When: 02/13/2020
- QIC: Silverback
- Pax: Abu, Bartman, Chicken Wang, Cousin IT, Cousteau (moved), Glow Worm (RESPECT), Scotty Moe, Silverback (RESPECT), Slalom, The Closed Hand, Wimpie
After a short disclaimer with only a few insults thrown about, but many interruptions, the workout went something like this.
Warm Up:Run to the light by Tapped and back
The Thang:
Tabata #1
- Alternating one arm snatch
- Push Press
Super Set #1
- Tricep Press on the up count (15 Reps)
- WW2’s in 30 seconds
We did this twice.
Walk to the shelter with kettle bell over head.
Tabata #2
- Pull ups
- Two arm Bicep curl
Walk kettle bell overhead back to the circle.
Super Set #2
- Thrusters on the up count (15 Reps)
- WW1’s in 30 seconds
We did this twice.
Tabata #3
- Kettle bell swing
- Clean and Jerk
Out of time just before finishing the last Clean and Jerk tabata.
COT:
- Prayer Requests: 4 Leaf continued recovery, Splinter continued recovery, Abu’s coworker Cynthia Williams shoulder surgery, Wimpie’s Aunt battling breast cancer, Wimpie’s son recovery from a stress fracture, praise to Glow Worm’s son for his ECU acceptance, Slalom’s Dad, and lastly Cousteau, Grout, and Noonan going to the Bragg Heavy this weekend
- Announcements: F3ENC 5 Year Anniversary is Saturday!! Sign up so we know how much breakfast to get and please donate water, Gatorade, or money!
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