Location: The Fort
Date: 2021-05-07
Weather: Cool and windy
Q: Zebra
PAX: 7 – Glaucoma, Dry Rub, Coach K, Shooter, Shank, Astro Turf, Zebra
Warm-O-Rama
Led by Glaucoma, the expansion of F3 to Harrodsburg has been underway since March. This morning we introduced the pax of The Fort to the F3 term “sad clown” with the charge to keep accelerating and reaching those sad clowns of KY.
Introductions, disclaimer, F3 core principles
Michael Phelps IC
Abe Vigodas IC
Imperial Walkers IC
Hillbillies IC
One of the pax mentioned pickle pounders. QIC took the opportunity to introduce them to A-Rods IC
Pax grabbed sandbags and moseyed to the next parking lot
Tha Thang
11’s with Merkins and Big Boy Situps. 75 foot bear crawl after merkins, sprint back after Big Boys
Thang 2: SRT
Pax paired up for sandbag work. 1 pax worked reps with sandbags while other pax completed work at the next light pole.
2 rounds each:
5 GTS (Ground to shoulder) – V-ups AMRAP
10 Front Squat – Freddie Mercury AMRAP
10 Overhead Press – Jump Squats AMRAP
Curls AMRAP – parking space suicides
Mary:
007’s IC
Superman’s
Plank
End in COT