March 31st, 2016 By Triple Threat

F3 disclaimer provided.

Warm Up:

• Merkins x15 IC
• Mountain Climbers x15 IC
• Diamond Merkins x15 IC
• Plank Jacks x15 IC

The Thang:

• Mile run to Precinct AO and back to Tradition. We ran in to the Precinct bc the Q there was a late riser this morning (@Trail Mix) but on time nonetheless, he made it.
• After returning the Precinct Pax to their Q, we ran to the rear parking lot of Tradition and brought the tires out for the following:
• Tire Flips x5/ per person – alternating flip then
• Jump into each tire x10/ side to side

Rest then repeat for 8 reps for those exercises.

• Derkins x10
• Dips x10 while doing dips

Rest then repeat for 8 reps for those exercises.

• Carolina Dry Dock x10
• Jump into each tire x10/ side to side

Rest then repeat for 8 reps for those exercises.

• Carolina Dry Dock x8
• Jump into each tire x8/ side to side

Replace tire then pick a pair of bricks for the following:

• 1 minute of triceps ext then
• 1 minute of shoulder presses then right in to
• 1 minute of curls and then to
• 1 minute of manmaker curls then we went backwards in to
• 1 minute of manmaker curls then
• 1 minute of curls then
• 1 minute of shoulder presses and finally to
• 1 minute triceps ext.

Mary:

Short and sweet as follows:

• Side LBCs x10 the flap jack
• Leg lifts (upper) x5 IC then
• Full leg lifts x5 IC and finally
• Lower leg lifts x5 IC.

Finished right at 6:15a. Great job by all to push through the pain and find your failure. Great to see those I haven’t seen in a while; mainly @Seeker, @Mr.Belding and @ForgottenJelly

As always, it was pleasure to lead this morning. I hope everyone found this beat down to be  challenging.

 

 

Tradition

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