The name of the next exercise is “all of that crap combined”

Thanks Candy Cane for the opportunity to lead! TGF is one of yhc’s favorite AO’s, so when the opportunity came up again, couldn’t say no. A good amount of pax pulling up to Paramore, and yhc wanted to keep it simple but make it count.  Disclaimer given, pledge of allegiance, and then……..

Warmup (3 Rounds, 10 reps each exercise)

• Russian Swings
• Merkins
• Halos to Side
  • Line up at the flag facing trees.  Suitcase carry to second tree, switch hands, return to flag.  Circle back up.

Thang

• 5 Rounds, 10 reps each exercise.  In between each round, 5 to 10 SSH IC for rest.
  • Deadlifts
  • Rows (inside of leg)
  • Squat w/ kb in rack position
  • Push press
    • After 5 rounds completed, line up at the flag facing trees, overhead carry kb’s to second tree, switch hands, back to flag, circle back up.
• 3 Rounds of “A combination of all that crap” put together in an 8 count cadence.  10 SSH in between each round.
  • Deadlift to Rows to Rack Squats to Push Press. (Yhc wanted to get 5 rounds of all of these individually IC, so it would be muscle memory when all of it was combined).  Yhc couldn’t come up with a name for it, so called it “All of that crap combined.”)
• Finisher – 20 Explosive Deadlifts (From Deadlift to jump squat) – pax really enjoyed those leg burners!  Finished off with some “baby” pose to upward dog (Cousin IT said it is called child’s pose, yhc reminded pax English is not yhc’s first language, lol)

BOM

• Rafiki’s M’s student tested negative for Covid
• Candy Cane’s coworker
• Praise Old Bay was back in the gloom, Softshell’s 2.0 turns 17 today
• Fundraising around F3 Nation and F3 ENC
• ABH – Even if it’s at a sheetz

COT

• Aquaman’s gunna have an epic beatdown at Blastoff, even if it’s an epic failure, it’ll be epic!
• Candy Cane – Ruck at the Commons at 6pm today.
• Freed to Bleed, this Friday from 11 – 4. Sign up or just show up and bleed!
• Feed the 5000, Nov 21. Convergence before.

Moleskin – IT and CC really inspired yhc today with choosing to go with 50/45 kbs.  In life we’re going to have “hard,” but it’s up to you to choose your hard! If you feel the need to go up a weight, do it! Never want to maintain, we want to accelerate! Great work brothers, and remember post… Doesn’t matter where, just post!

Blessings – FP