- When: 8/23/2018
- QIC: Bambino
- Pax: Bambino, Bedpan, Bono, Cousin IT, Duff, Erie, Fault Line, Fruity Pebbles, Glow Worm (RESPECT), Jock Itch, Joker, Ma Bell, Matlock, Patch (RESPECT), Pied Piper, Silverback (RESPECT), Spinal Tap (RESPECT), The Closed Hand, The Situation, Wimpie
Silver back shoulder tapped me on Slack last month and of course I jumped on the opportunity.
Warm-up
5 burpees- OYO
The Thang
YHC instructed PAX to count off into groups of 4. There were 4 Stations set up. Group one would start at Station 1, under the shelter. Group 2 at the first tree to the left of the play ground. Group 3 at the second tree to the left of the playground and group 4 by the well near the fence. PAX were instructed to push each other and when finished chill cut for the 6. (Which ended up getting old towards the end). Each station contained 4 workouts
Station 1
Split Squats- 12 total (6 each leg)
Dips- 12
Pull-ups- 12
KB rows- 12 total (6 per arm)
Station 2
Goblet Squat- 12
Kettle bell Swing- 12
RDL (Single Leg)- 12 total (6 each leg)
LBC- 20 IC
Station 3
Sumo Squat- 12
KB Single Arm Press- 12 total (6 each arm)
KB Clean- 12 total (6 each arm)
Freddy Mercury’s- 20 IC
Station 4
Plie Squats- 12
KB Snatch- 12 total (6 each arm)
Curls- 12
KB Overhead Tricep Ext- 12
The PAX was able to get through 3 rounds of each Station. 6:15 hit and time was called.
Prayer Request and Praise
Patch’s 2.0 at Alabama. Praise for Jokers nephews recovery going well
For announcement visit the F3ENC.com/announcements
There was no BC this morning. Thanks to all the PAX that showed up and Silver back for the shoulder tap.
Bambino out