Conditions – mid 40s and clear
FNGs – none
Disclaimer – given
Warmup – SSSx15, TTTx10, Mtn ClimbersX15, LBACx10 L&R, DQx10, FKx50
Loop Doty and pick up one block
The Thang: Static 7s – Blockees and Blockees with 5 squats in between each set of blockees; Jailbreak to end of field and back and then 8 more blockees OYO to make 50 total
Line up on sidewalk adjacent to Doty field. O/H press on one end and various ab exercises approx. 20 yards away. Start with 10 reps of each and increase each round by 10 to 50 reps. Bear crawl down to ab work and run back to O/H Press.
Stow Blocks and back to flag. Mary on the run. Mary exercise and sprint to end of field for another Mary. Three exercises complete before time.
Numberama, Namearama, Pledge, COT
Moleskin/Devo: YHC turns 50 on the 28th and wanted to get out and lead the men of Seismic in a celebration of this milestone. Despite the holiday week, we had a good turnout of Seismic faithful and a few guys that made a special trip over to enjoy the fun. I shared with the Pax how much F3 has meant to me and how it changed my perspective on turning 50.