Just Hanging Out on Pull Up Bars

Event Date

Jan 17, 2019


A strong, and seemingly eager, PAX of 3 F3ers gathered in the gloom, for a Boot Camp beatdown at the state-of-the-art big green gym of Grace Covenant Church with kettle bells in hand.    

Warmorama:
Jog
High knee
Karioka
SSH x 40
Windmill x 20
Imperial Storm Trooper x 20

Main Event:
KB Swing x 20
Sprint x 200m
Mosey to Pull-Up Forest
Pull Up x 5 pullaroma style
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m

KB Swing x 20
KB Squat-to-Press x 20
Sprint x 200m
Mosey to Pull-Up Forest
Pull Up x 10
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m

KB Swing x 20
KB Squat-to-Press x 20
Alternating KB Snatch x 20
Sprint x 200m
Mosey to Pull-Up Forest
Burpee into Pull Up x 10
Mosey back to parking lot
Hand Release Merican x 20
Sprint x 200m

Mary:
Big Baby Crunch x 40
Club Sandwich (5 burpees, 10 mericans, 5 burpees, 10 merican, 5 burpees)
Pretzel Crunch Left x 20
Pretzel Crunch Right x 20
Low Flutter x 40

Beginning Temperature: 32F
Weather conditions: Dry
Total Running: most likely 1 mile
Total Planking Time: 0 minute
Total time: 45.00.00

Moleskins:
1.  Everyone worked hard.  It was awesome.
2.  Bunyan noted he was sore from F3 workouts – must be doing it right. 
3.  Gypsy was flying in sprints today.
4.  Form was emphasized.
5.  Honor to lead these great men in beatdown.