- QIC: Chicken Hawk
- When: 07/04/2016
- Pax: Pin Up, Cotton Eye
- Posted In: The Armory
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!
TClap |
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