AO: The Goat Rodeo

When: 07/13/2022

PAX:

Number of Pax: 5

Pax Names: Amtrak, Homer, MaryLou, Sarge, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo


The BackBlast:

Warm-Up:

SSH
 x 20 IC

Windmills x 10 IC

Plank Jacks x 10 IC

Thang:

Tabata workout of 40 seconds work/20 seconds rest, working down the list until 10 exercises are complete. Drop rock and run to end of sidewalk for 2 burpees, run back and pick up workout where left off:

  • Curls
  • American Hammer
  • 
OH Lunge
  • Hoppers (over block)
  • Core Killers
  • Mt Climbers
  • 
Wood Choppers
  • Manmakers (or Absolution)
  • 
Thrusters
  • Derkins
  • Dips (on block)
  • 
Squat
  • Curls
  • Push Press (on your 6, laying flat. Like a bench press)

Repeato….add 2 burpees to every run after 10 exercises. We managed to get 3 rounds in! Way to go men!

Mary:

30 Boxcutters

10 American Hammers. They’re much easier w/o stones.

Moleskin:

It was a new group of men today so I shared my continued thoughts of how it feels like our local region of F3 is becoming too heavy in the 1st F part of and slacking on the 2nd and 3rd F’s. But instead of pointing it out and waiting for the change, I’m working as best I can to become the change. I’m taking lead on a number of different initiatives to help our numbers while at the same time strengthening the 2nd and 3rd F’s that make F3 the strong group it’s meant to be.

SYITG – Aye,

Sumo

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