Alphabet Soup

AO: The Nunnery

When: 04/20/2022

PAX:

Number of Pax: 15

Pax Names: Bronco, Dizzy, Foreman, Gold, Kodak, Madoff, Munger, Päntsdrunk, Public Access, RERUN, Sir Topham, TotalRecall, Tron, Valencia, Webelos,

Number of FNGS: 0

FNG Names:

QIC: Tron


The BackBlast:

Conditions: Low 40s and clear skies

Warmup: Mtn climbers, Windmills, Mtn climbers, Imperial Walkers, Mtn climbers, superman, mtn climbers.

Mobility: side shuffle, carioca, hi knees, butt kickers, skips

Workout:

With a partner:

    • Complete 10 B.R.O.N.C.O.’s each
      • Blockee, Reverse Lunge, Overhead Press, No Surrender, CrabCake, (Apolo) Ohno
    • P1 holds plank while P2 does a 60m double coupon farmer’s carry
    • Complete 10 B.R.O.N.C.O.’s each
      • Blockee, Reverse Lunge, Overhead Press, No Surrender, CrabCake, (Apolo) Ohno
    • P1 holds plank while P2 does a 60m double coupon farmer’s carry
    • Complete 10 K.O.D.A.K.’s each
      • Kraken Blockee (blockee + 3 merkins), Overhead Press, Derrick, American Hammer, Kartwheel
    • P1 holds plank while P2 does a 60m double coupon chest carry
    • Complete 10 M.A.D.O.F.F.’s each
      • ManMaker Merkins, American Hammer, Derrick, Overhead Press, 4 count Flutter Kick, 4 count Freddy Mercury
    • P1 holds plank while P2 does a 60m double coupon farmer’s carry

Cool down: 10 spider merkins

CoT: Kodak, Bronco and Madoff are all local leaders who have helped create and sustain a terrific local F3 culture and group.  I’m grateful for all they do and have done to give this away for the rest of us.  I recently had a very different out of town F3 experience that really drove home to me how good we have it here.   It has caused me to reflect and encouraged me to applaud and recognize these three in particular, but also all the local F3 pax and leaders who have make this group what it is.

 

/Tron

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