Intro: YHC technically started July 8th, but Accelerator is my AO and YHC wanted to share this milestone with my guys.
Weather: Mid 90s. So real hot.
COP: This was done in quick secession. PAX were instructed of exercises prior to start.
- High Knees x15 IC
- Mtn Climbers x14 IC
- Flutterkicks x16 IC
Round 1: Timed Sandbag Fun
Coupons were places around normal start point for Accelerator. Coupons and there exercises are listed below. Each station lasted 2 min, and PAX were given a minute rest do to the heat and lack of PAX bringing fluids.
Station 1: 80# sandbag- bear crawl and pull sandbag up between your legs.
Station 2: 60# sandbag- Sandbag drag in High Plank position.
Station 3: 50# sandbag- burpee on sandbag, flip sandbag up and do a front squat
Station 4: Block- Lunge in place (or walk) with block. When performed ng the Lunge, move block to the side you lunged on.
Station 5: Bricks- In High Plank position, raise one arm w/brick 90 degrees. Count to 15 and do opposite side.
Station 6: 40# sandbag- Curl sandbag and then overhead press it
Round 2: Usain Bolt w/ 50# Ruck
PAX member who called the exercise would run the long loop with the ruck.
NAMERAMA: Cheetah, Grits (R), Thumper (R), Blackout
Pledge Prayer Announcement
As stated this is my first full year in F3. I wanted to use sandbags, because I remember using the crappy sandbags for my first workout. F3 has definitely changed who I am as a person, and it’s completely for the better. I used to be fairly quite, now I’m all smiles and happily taking charge at my AO. Thank you guys for making this a kick ass year. 🍺 Here’s to many more!