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