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F3 | July 26, 2017

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My pre-birthday suit

  • When: 05/19/2017
  • QIC: Opus
  • The PAX: Teaparty, Bucketmouth, Boom Boom (FNG), Macro, Chewy (2.0), Jif, Mudface, Byproduct, Wheelie, Slash (2.0), Spike, Yardsale, Circle K, Spit, Opus


15 gentlemen showed up to celebrate YHC and his birthday eve. It truly was 70 and sunny this morning when we started.

Slaughter Starter — 20 Burpees
Mosey to field
ww2 situps 1 minute
SSH
arm circles
gas pumps
Sumo Squats in cadence — wide stance, touch ground
Jump Squats in cadence — take it slow
Rockem Sockem Robots — squat kicks with a punch

ww2 situps 1 minute

mosey to pavilion
skull crushers in cadence — 5, 10, 15 per side and derkins on own 5,10,15

triple check from middle of field
bear crawl and flutterkicks start in same spot, dips at bench
bear crawl relieves dipper who relieves american hammer
each exercise 3 times

ww2 situps 1 minute
dan taylor across width of field
1 squat, 4 lunges
2 squat, 8 lunges

Native American run

Weasel Crawl — YHC sings “Pop Goes the Weasel” on the word “Pop” PAX goes down into a merkin, on “Weasel”, PAX does alternating shoulder taps

Merkin Ring of Fire — 5 each

NMS —
Today was the last day YHC will ever get to say 47 during the name-o-rama.  Another year gone, lots of great memories, including meeting a bunch of you blokes.  Where has the time gone?  My eldest is going to high school, my youngest to elementary school.  My head is spinning.
Enough of that — workout was fun — Thanks Circle K for the great mumblechatter this morning — made the workout less painful.
Not sure who had the really awkward form on the bear crawls, but it was great entertainment observing it and pointing it out to other PAX members.
Weasel Crawl didn’t work as well as it should have.  Live and learn.
Looking forward to another year in F3!

 

 

Opus
  • On May 19, 2017

Comments

  1. Wheelie

    Great workout, Opus! Thanks for keeping it interesting with new, even Opus-original, exercises. Happy Birthday!

  2. Circle K

    Great beatdown Opus. Happy BDAY

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