4 for EC Week 3 of the #Botched1000. 16 PAX joined for a burpee-free ME hosted by YHC. With a simple circuit and partner work in mind, we got to work.
- Warmup
- SSH IC x20
- Imperial Walkers IC x10
- Slow squat IC x10
- Willie Mays Hayes IC x10
- Slow Merkins IC x10
- Peter Parkers IC x10
- OH Claps IC x 20
- Mosey to block pile and pick your coupon
- The Thang: Partner X600 with blocks
- Partner up size doesn’t matter
- Mosey to the rail
- First x200
- Exercises: 100 curls and 100 derkins (feet on rail)
- Partner 1 sprints across all parking lots to the fence and back. Switch with Partner 2
- Partner 2 completes exercise until tapped out by Partner 1
- Repeato until phase is complete
- Second x200
- Exercises: 100 dips and 100 overhead press
- Partner 1 bear crawls across first 2 parking lots and runs back. Switch with Partner 2
- Partner 2 completes exercise until tapped out by Partner 1
- Repeato until phase is complete
- Third x200
- Exercises: 100 Jump lunge with block SC (with option to hold overhead) and 100 leg raises with block overhead (modify to no block as necessary)
- Partner 1 gorilla walks across 1 parking lot and up hill, runs back
- Partner 2 completes exercise until tapped out by Partner 1
- Repeato until phase is complete
- Return Blocks when complete
- Mary
- Mosey to start – circle up
- Flutter Kicks IC x50
Announcements:
- The Bull – 29 Oct, 7-11AM
- The Quarterly Report – 1 Oct, 7-8AM?
COT:
I am just feeling grateful for all the blessings of life, and the community of F3. It’s the PAX that makes F3 special. All of you. Thank you for letting me be a part of your tribe.
SYITG
OPEC