YHC was exhausted this AM, struggling to get the gloom after finding himself awake at 0130 for whatever reason. Accountability is an important part of F3; I knew that there’d be PAX waiting for the beatdown. Despite every intention to fartsack (mainly because I was passing in and out of consciousness) I put myself and a grind of a workout together.
Warmarama
- 20 SSH IC
- 11 Good Morning IC
- 10 Willy Mays Hayes IC
- 10 LBAC IC
- 10 RLBAC IC
- 10 Slow Merkins IC
The Thang
8 PAX, 8 stations, all work and no play.
- Deadlift 135#
- 35# Kettlebell single arm clean and press
- 25# plate tricep press
- 40# sandbag OHP
- 53# Kettlebell Swing
- 60# Sandbag Squat
- 25# plate front raise
- 40# sandbag curl
The deadlift station was the ‘timer’. While the timer cranked out the following reps, the rest of the PAX banged out AMRAP. Rotate, rinse, repeat.
- Round 1: 25 reps
- Round 2: 15 reps
- Round 3: 10 reps
- Round 4: 5 reps
Mary
We were smoked..we did some Mary, I forgot what we did.
CoT
Some days you will be tired. Some days you will be cold…or hot…or hungover…or a cornucopia of other things. While it is tempting to fartsack, go after it! Get out there and Do. The. Work.