I had flashbacks this morning of when I first began F3 and regularly attended the Fetzer (Kenan) workout. With so many regular PAX, you had two options:
- Heavy Metal-based workout
- Cardio/Bootcamp workout
I always tended to choose the first option and have missed for some time now working with a little heavier weights. Variety is key in workouts, as in life. The Boys of Briar Chapel definitely have that. AMRAP lived up to its reputation of “heavy” workouts with some heavier weight options. There were kettlebells, bars, dumbbells, tires, sleds, etc. It was like being a kid in a candy store.
EC – Weighted sled push (down the field until the curve and back to starting point.) What a crazy way to start!
WARM UP – SSH, Windmill, Good Mornings, Merkins, Imperial Walkers, Air Squats
THE THANG
- Heavy Metal Circle Circuit (Rotated through each exercise twice and rotated around circle to get different weight poundage)
- Bent Over Row (right)
- Bent Over Row (left)
- Shoulder Press
- Goblet Squat
- Kettlebell Swings
- Bent Over Row (middle)
- Straight-Leg Deadlift
- Exercise Straight Line Circuit (Rotated through each exercise twice)
- 90-lb fire hose pull
- Run 50 yds, 15 merkins, run 50 yds, 15 merkins
- 90-lb clean and press (x10)
- Run 50 yds, 15 merkins, run 50 yds, 15 merkins
- Kettlebell swings
MARY – Side-plank hip raises (right and left sides) and Knee Tucks
The “Fab Five” PAX in attendance put on quite the show this morning. Too bad there was no one else there to see it.
Thanks for the opportunity to check out the AO and lead. I predict great things in the future.