18 chatter boxes (not sure if there is such a thing as an incog anymore with all their in family fighting). Welcome FNG Craig who is Burner’s neighbor in the newly founded F3 compound of Torrance
Warm-o-rama – COP
SSH X 20
ISTX15
Cotton pickers X 10
Girl fight X 20
Basketball Court Fun
- Get on the 3 point line and do 1 Jump shots run to basket and due a layup (touch the backboard if you can) X 10 and
- Merkins suicides on BBALL court
1st goal 15 Merkins and back
2nd goal 15 Merkins and back
3rd goal 15 Merkins and back
4th goal 15 Merkins and back
To the playground equipment partner up (size doesn’t matter)
- Partner 1 ten pull up
- Partner 2 amrap deep slow squat
- Done 3 times
To the wall:
- People chair with air press
- Balls to the wall
- Partner plank shoulder raise on the loading dock
- Alternate group LBCs AMRAP
To the rocks and the mini pain clock
- Leave rocks at 12 and always come back
- 20 curls in cadence
- Run 1 ¼ lap back to rocks X20 skull crushers
- Run 1 ½ lap back to rocks for X20 shoulder press
- Run 1 ¾ lap back to rocks for 7 up (7 low, 7 high and 7 full) and 5 additional in cadence
- Run 2 laps and 10X burners
Mary:
- Pretzel crunch 15 each side
- Box cutter X 12 or so
- Xs and Os X 5
- Big Baby Crunch X 10
- 10 Shoulder Touch Merkins Snake Eyes
Good old fashion moleskin.
- I found out that my 17 years of marriage has prepared for when the incogs are at a workout. I was able to pretty much ignore their attempts to throw me off or change my cadence.
- Even though lawndart didn’t think I had a plan I actually did and only had to add 2 things to my winkie to make sure we made it to 6:15.
- I always enjoy returning to fallout/the estate as that is where I spent a good bit of my time in year 2 of my f3 career.
- No matter how long it has been since my last Q or how long I might have been fart sacking, I am always able to jump right back in where I left off.