9 Men of F3 hopped out of the Fart Sack & said yes it is a Good Friday !
Mosey with Kettlebell, Basketball & Cones to other side of Torrence Creek Elem.
Cones placed at the 2 elbows / junctions of the foul line, then 2 down at the low block.
Circle Up.
Hoops with KB:
Each pax take turns shooting at each cone with 3 full cycles around keeping track of total made, YHC starts.
Remaining pax did the following:
Curls x 15 IC, 5 Burpees OYO, Lawn Mowers x 15 each arm OYO, Mericans x 10 IC
Skull Crushers x 15 IC
Squat to Press x 15 IC, 5 Burpees OYO, LBCs x 20 IC
KB Swings x 20 OYO, Mericans x 10 IC, Rosalita x 20 IC
Skull Crushers x 10 IC, 5 Burpees OYO, Low Flutter x 15 IC
Peter Parkers x 15 IC, Lawn Mowers x 20 each arm OYO
Goblet Squat x 15 IC, Mericans x 10 IC
Mtn Climbers x 15 IC
Curls x 15 IC, 5 Burpees OYO
For Sure missed a few exercise combos, but patterns were suffering this Good Friday !
Once all Pax have taken their 12 jump shots at Cones of Pain, the highest number made was Hall Monitor with 8 / 12 ! Impressive & should be rewarded, but instead 75% speed / Sprints next for 8 X.
Sprints:
Line up at very end of B-ball parking lot & 75% to Sprint as fast as you can about 120 yards to other end of lot for 8 Rounds. Sucked really !
Mosey back to other side school for remaining MARY.
MARY –
YHC – LBCs x 20 IC
Jimmy O – Box Cutter x 15 IC
Uncle Rico – Burpees for 1 min. (yikes)
Time – DONE !
Rumple Moleskin –
1 – Thanks to The Count for allowing me to Q at The Cauldron ! Always a challenge for YHC not growing up with KB under my arm. Good power beatdowns !
2 – 5 for Standard with The Force leading the way around Novant hospital. 66, Jimmy O, The Count & YHC rounded off the group !
3 – Tried to mix in Basketball with KBs harder than I thought. May need a better Wienke next time, but this structured chaos was still very effective, esp Sprints at end Smoked the chatter and energy out of the Pax.
4 – Uncle Rico is a BEAST ! Never looks tired & crushed the Sprints with 66 blasting each time behind him.
Great gloom this Good Friday ! Whatever higher power you believe, at least we can always support & believe in our F3 Brothers. Fantastic !
Mayhem (in the AM)