First a Rooster then a Gamma, before we knew it there were 9 PAX ready to KB our way to Gloomy Fame.
Walk KB’s to KB Circle, place them for future use.
Mosey to next lot, or two, or three over
10- Cotton Pickers (thanks HOS)
15- Imperial Storm Trooper
Mosey back to KB Circle.
KB Circle: Ten Stations OYO then after each station farmer carry to center for staggered curb/KB merkins, x3 then 2x of each # on paper for count. (10 reps or 10 each arm unless noted)
DA KB Swing
SA Goldilocks R & L (off hand assist as needed)
Tricep Extension (standing, overhead)
OYS Chest Press (20)
SA KB Swing, Goldilocks and Press R & L
Lawnmower Row R & L (15 ea)
SA KB Swing Alternating Arms
Kneeling Press R & L (15 each)
Staggered Tricep Extension (standing, like a row except backwards working triceps) “One Armed Donkey Kick” per Tumbler
50% Sprint to Ridge for a quick (10) Partner Sit Up “do something different” rep
50% Spring back to KB Circle
Rehash x2 as Time & Body Allowed
***yes, that’s 170 SC Merkins today if you are counting***
**Cool down One Armed Farmer Carry back to Assembly**
(20) LBC with KB
(20) Squirm (reach for KB)
Recover TYF (a Cobain, guys, running late, had to cut plan short, time flew by….for once in my F3 life)
+++Goblet of Fire, OYO, ALAYC+++ **TCLAPS to Clueless for showing us all up, last man standing!!**
1. F3 @ Harrisburg Park @ 7am: come enjoy a White Bronco BBQ…BYOB??. Don’t forget some F2 @ RRC after. Bull? Run Prior at 6am as usual also.
2. Food Bank Donations needed.
3. The Murph on Monday @ Stallings Rd Park