On a day that was surly influenced by the advances of Spitz Army three mighty men held down the Armory to ensure we continued to sharpen ourselves  and we halted enemy forces in their track.  It was a great fellowship work out that included a lot of mumble chatter.  Thank you to Pin Up and Cotton Eye for keeping me company during my Q. AYE!

THE THANG

Lap around the parking lot

COP

Lunge walk to wall

• No weight wall sit
• Wall sit w/ 20 high pull
• Wall sit w/ 20 chest out
• Balls to w/ 20 chest up

Mosey to knee wall in center (5, 10, 15)

• Step ups w/ weight
• Derkins on weight
• Dips w/ weight in lap
• Skull crushers

Mosey to parking lot – Suicide Sprints

• 1st round basic sprints
• 2nd leg with exercises 20 Chest Press (x3) after each leg
• 3rd leg with exercises 20 Plank Row (x3) after each leg
• 4th leg with exercises 20 High Pulls (x3) after each leg

Randorama – 5 min AMRAP – Grand Finale

• 5 KBS
• 5 RH Curls
• 5 tri ext
• 5 LH Curls
• 5 Squats

Mary w/ LBC, high/lo flutter and dying cock roach

It is a privilege to serve the men of F3!