Date: 9/7/2020
QIC: Jefferson
The PAX: Big Worm, Cinnamon, Foxy, Kimchi, Nurse Jackie, Speedwalker, Jefferson
Conditions: Surprisingly cool for September with temps around 70
COP:
SSH – 12 IC
LAC – 10 IC Forward/10 IC Reverse
Forward Claps – 10 IC / OH Claps – 10 IC
Squat – 10 IC
Merkins – 10 IC
The Thang:
Partnered up for a 6-station circuit
One partner runs 1 lap of Hoppa’s Yard while other partner grabs some weight. Flapjack *3 so each partner runs 2 laps and does 2 rounds at each station.
1. KB Swings – 35# or 53# KB
2. Sandbag Burpees – 40# SB or CB
3. Goblet Squats – 35# or 50# KB
4. Plate Ground to OH – 45# or CB
5. Sandbag Clean (and Press) – 60# or CB
6. Man Makers – 30# DBs or CB
COT:
#F3iA mixer and F3 2.0 workout coming up in September
Prayers for Pom Pom’s family, various injured PAX, various PAX who are sick or who have sick family members, unspoken
BOM:
Cinnamon
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