Metal Monday

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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