- QIC: Punch List
- When: 2023-08-10
- Pax: Double D, Mainframe, Punch List, Saw Dust, Tang, Time Machine, Touchdown
- Posted In: The Ranch
Warmup;
Mosey around the backside of the SMS to the bud loop. Stop for some SSH, Merkins, Peter Parker’s, Tappy Taps, Low Slow Squats
Keep moseying around the back access road.
Bear crawls, inch worms, broad jumps.
Mosey on the parking lot switch backs to the playground. Time for the meat and potatoes.
Weinke
Start w/Al Gore and talk shop on how long everybody has been doing F3. Wide range from two weeks to 11 years. Love this leadership development program disguised as a workout group.
Meat:
6 movement WOD with descending rep counts. It gets easier with each round.
20-15-10-5-2 Reps
Burpees
Lunge Walks
Merkins
Squats
Tricep Dips
10-8-6-4-2 Pull Ups Between Rounds
In between rounds we talked about fond memories of F3, favorite experiences, etc. A lot has happened in the gloom that few others have experienced.
8 minutes left, mosey back to COT
Mary:
In-n-Outs
WWI Sit-Ups
Time.
Announcements: Forgot. Read your newsletter
Prayers/Praises:
Double D’s MiL and Husband
Saw Dust’s Aunt
Tang’s Marriage
Thanks for the tap, Mainframe. Always good to be in the gloom with you.
Punch List out.