There was a warm mist coming down at Kenny’s Grave this morning. 1 brave PAX rolled in with a minute to spare. The last couple of Q’s that YHC has had at Kenny’s Grave have had ‘obstacle course’ training in mind. This week…things would be the same.
WARM UP
3 lap run around the track (a little over ½ mile)
SSH (x25)
Imperial Walkers (x20)
Mountain Climbers (x15)
THE THANG
‘Up and Over’
1 PAX chill-cut plank and other jumps over x15
Both sprint to the end of the parking lot – Jumping PAX Cinder Block Bicep Curles x15 – CC Plank PAX Curb Irkins x15
Both sprint back and switch
Repeat 6 times (3 complete rounds)
Dragon, Crab, Bear, Sprint around parking lot
Repeat x3
2 lap run around the track ( a little under ½ mile)
MARY
Flying V (x10 – hold for 4 count)
Flappy Bird (x20)
Flying V (x10 – hold for 4 count)
Flappy Bird (x20)
NAKES MOLESKIN
Proud of Tardy and his commitment in completing almost a year with F3. His transformation has been remarkable and the spirit of F3 definitely has made its way into his everyday life. Keep it up brother!
COT
Prayers: YHC’s M and family moving forward and for Tardy and his M during their Spartan Race this weekend. Also, all of our F3 brothers competing this weekend!
