Q: Mr. Beast
PAX: Downy, Mr. Beast, Piggyback, SEC
FNGs: None
COUNT: 4
INTRODUCTION:
Welcome and disclaimer
It’s my one year anniversary week with F3 so we did a rerun of my first post.
WARMUP:
Big arm circles ic 12
Willy mays hays ic 12
Bear hugs ic 13
Merkins ic 20
Ruck to the brick wall on the track
THE THANG:
It was an IWT workout that Interval Weight Training. the gist is:
One strength exercise followed by a cardio
Ruck Merkins 20
SSH for 2 min
X 3
Ruck Over head press 20 on the wall while peoples chair
400 meters under 2 min
X3
Ruck Kettle bell swings 30
Burpees for 2 min
1 time and out of time
MARY:
Nice bear crawl at the end oyo 35 yards
Imperial walkers (w/rucks) ic 20
ANNOUNCEMENTS:
Manion WOD Saturday
4x4x48 and Murph
Masonic children’s home 5k 5/11
COT – 6TH MAN:
The Lord equips us to handle difficult circumstances
PRAYER REQUESTS AND PRAISES:
Prayers for SECs M closing out the year and dealing with parents
Prayers for Downys sister having knee surgery this week.