AO: LoCo
QIC: Shute
The PAX: Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Pre, Rikers, Hydro, Boone
WarmUp: SSH, Arm Circles, Cherry Pickers, Neck Stretch, DD, Cobra Kai
The Thang Part 1: Partner up with 2 coupons and bar through
- Cleans x15 – Partner does dips AMRAP
- Rows x15 – Partner does Mountain Climbers AMRAP
- Shoulder Raise x15 – Partner does SSH AMRAP
- Rinse and Repeat 3x
The Thang Part 2: Take coupons on a tour of the AO – 4 corners
- Jump overs, toe taps, around the world – 10 reps
- Overhead pulls, Nose Bleeds, Chest Press – 15 reps
- Squat jacks, Coupon swing – 15 reps
- Squats, Overhead press – 10 reps
- Extra Credit: Axe Swing led by Bobcat
Mary: crunches, in/out, freddie mercury, scissor kicks, obliques, crunches – 20 reps each
COT: 2020 Reflection. Thankful for the start of F3 at Loco. Getting stronger together is motivating. Knowing that my fellow brother is waiting in the gloom gets me there. Seeing my fellow brother sweating makes me push harder.
F3 The Capital 