AO: SpartaQIC: AsheThe PAX: Derecho,El Nino, Nano, Roddick, Nano; ObadiahWarmUp: Downward Dog, Cobra Kai, Cherry Pickers, Overhead Claps, SSHThe Thang: Modified Meatloaf CB Mayhem
- We cycled through the below, cutting the reps on the 3rd cycle.
- Continued each exercise as a group until the 3rd man finished. You called out when you hit your number.
- 400 yd run with 2 speed ups along the way
- 20 Man makers (burpee with CB)
- 30 Overhead presses
- 40 CB swings
- 30 Squat jumps with CB
- 40 cross over merkins (one hand on block, one arm on ground, push up – switch hand on block in plank position – push up on other side of CB with one hand on block)
- 15 yard lunge and back as a group
- Back to the top
Mary: shoulder taps; toy soldiers; crunches; fire hydrants; flutter kicksCOT: Mike Tyson: "I love to hit people. I do." Malcom Wallace: "I know you can fight,
but it’s our wits that make us men." Combine the 2 and love the good fight.
F3 The Capital 