Date: 2024-10-24
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Deagle, Bluto, Pigeon, Mosey
FNGs: None
COUNT: 6
WARMUP:
20 SSH IC
15 Swinging Billie’s IC
20 high knees IC
15 Rotators IC
12 Merkins IC
Calf stretch 10 sec
Cobra Kai 10 sec
Greatest stretch + Sun risers 10 sec each side
On 6 Legs together pull to chest 10 sec
Leg over hip extension 10 sec each side
Legs spread reach to each side then middle 10 sec
8 Willie mays hays IC
Back stretch w/slow raise up 10 sec
THE THANG:
solo
20 Row-curl-press SC (3-up cadence)
20 Deadlift SC
12 Clean-jerk SC
20 Oblique extenders each side
20 slow hold reverse curls
shuttle run
Team up
Partner farmer carry/lunge walk, start on opposite sides of blacktop, farmer walks two lengths with 2 coupons, lunger walks one
10 partner oblique rotators
10 partner side by side pass-the-coupon (switch sides at 5)
10 Buddy push ups SC
Shuttle run
Repeat 2x
MARY:
10 Side oblique drops each side IC
10 Side oblique extenders each side IC
15 Dying cockroach IC
15 American hammer IC
15 Side crunch plank IC
15 LBCs IC
ANNOUNCEMENTS:
grunt Nov 9 – fifa to send info
Thursday 3rd Thurs at Irish Inn tonight
COT: I’ve been having a tough couple weeks at work. Things are fine but there’s confusion, miscommunication, frustration. There are fairly valid reasons for all of it but that doesn’t remove the general toughness of it. I’ve learned over the years that sometimes rather than problem solve it’s best to exercise some patience and wait for the solution to present itself. Today after 2 days of frustrating non movement the solution appeared and in about an hour we had worked through most of the problems. So be patient boys.
Tags: freestate, Cannoli, Deagle, Bluto, Pigeon, Mosey
F3 The Capital 