conditions: cold, blustery, 45-50
warm up: TTT 10 ic, DQ 10 ic, high knees 15 ic, ass kickers 15 ic, sit thrusts 10 on q
the thang: grab blocks, 3 man team for Dora style mod, mosey to pull up bars : 2 did spiderman merkins 25 while 1 did descending suicides on football field 50, 30, 10 and over until 25 reps were done then switching twice until team did 100 reps combined/50 ea
two did 15 pull ups while 1 did lunge walk with block, switching until team reached 60 or 30 each
two did 25 dips on benches with feet on blocks, while 1 did bear crawls and switch after reps reached until team did 100 or 50 ea
two did 25 box jumps onto benches while one jogged straightaway side of 1/4 mile loop or roughly 150meters and back and switching until team reached 100 reps or 50 ea
moseyed to muster area in grass with blocks: lawnmowers ic 4 ct, 15 reps ea side, squat presses 15 on q
Mary: on 6, WW1’s w block, 15 on Q, leg circles 20 on q, ins and outs (modified xs and ohs) on q 10, freddie murcury 15 IC, burt reynolds 20 on q, plank walkouts 5 sets (of 4 hand steps out and 4 in) on q
ok, there was no devo, as i Q’d this whole BC knowing that my keys were locked in my car. I was relatively helpless on my own, as my wallet and phone were in the car too! I could bore you with details, but how about i just show what F3 is all about. People like Greenbags lifting a brother up who is down. Not only did he stay behind with me, called his AAA, and took me to McDonalds for some breakfast while we ate. Now that is third F in action. I would not expect anything less from any of yall! Proud to call yall friends, family, and F3 brothers! Aye!
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