Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is available onsite. Learned this site has a fire hose, a log, cindies, and biga** tires. Research complete, a plan was made.

WARMUP: SSHs and Burpees and then moseyed to our racing area.

THE THANG: Gear for this site is located by the garage towards the bottom of the road beside the stadium. Arrived early to scope out the area and set-up gear for racing so PAX could get to work right away, no wasted time. There is a side road right in front of the garage which was perfect for the plan.

Marked a starting line and placed 5 tires at this position and then marked a turnaround area approx. 40-50 yards from the starting line. This was our racing area. Turns out we only needed 4 tires so rolled one to the side.

Pit Crew area was the concrete pad in front of the garage. Laid out Cindies for the PAX to complete various exercises.

Format: Partner up. Partner 1 starts flipping the tire from the starting line towards the turnaround area while Partner 2 completes the Cindy exercises. Once exercises are completed, Partner 2 runs to swap with Partner 1. Continue to swap until your tire comes back from the turnaround area and crosses the starting line, which is now the finish line. We completed 4 races, exercises listed below.

Race #1 – Cindy Swings – 20 reps, OH Press – 20 reps
Race #2 – Simbas – 15 reps, Straight Lower Leg Lifts while holding Cindy – 15 reps
Race #3 – Bear Hug Cindy Squats – 20 reps, Bear Hug Alt Backward Lunges – 10 reps total
Race #4 – 12 Man Makers

Goal was for each partner to complete 2 rounds of the Cindy exercises while completing a lot of tire flips. Mission accomplished.

Side note, if you want to win tire flip races it is a good idea to have PaulyD on your team. With race 4 completed PAX helped YHC return the gear to the proper resting place.

We Indian Ran back to COT

MARY: Had time for 4min with Mary

ANNOUNCEMENTS: Bethel Serve, 4Bs, Trash PickUp, Read your NL

COT: STK!