May 16th, 2017 By HotWheels

4 PAX posted early for a 2.25 mile pre run, with Brutus setting the pace, we turned in 8+ mile time.  Great work Gentle Grizzly, Dumbledore and Hotwheels.

4 More PAX posted for a nice well lit morning, cool temps, it was the perfect setting for the day’s beat down.  Funky Bunch posted with PreSchool and the mumble chatter ensued.  That quickly went south so we got started with a disclaimer and mosey towards the Farm.

Warm O Rama

Mosey down the farm, 20SSH at the top of the hill,  10CP / 10 WM 1/2 way down, 20 ISH at the bottom, 10MCP 1/2 way back up and 5 Burpees at the top…..

The Thang – Tires O Pain

2 man team, relative size matters, 1 tire per team was needed and carried to the prison yard.

Ladder 1

10 – 1 Mercin / WWI ( Sit on Tire, feet in tire opposite partner.) Starting at one end of the yard WWII sit ups, then both partners pick up and carry the tire to the other side of the yard for Mercins.  Continue to ladder completion.

Ladder 2 – Did not do……

10 – 1  Dercin ( On Tire ) / Low Slow Squats down to tire….

Ladder 3  Did not do…..

10 – 1 Incline Mercin ( On Tire ) /  Dips off of the tire.

Ladder 4 took place at the Gun Range..

10-2 Pull Ups / Muscle Ups ( counting up/down in even numbers 2/4/6/8/10 ).  Pull ups on the Ammo factory, run to prison wall for muscle ups. Continue unit completion.

Ladder 5

10 – 1 Dips / Squats on Gun Range apparatus.

MARY

20 LBC, 20 LF, 1Min Plank

Announcements

King Tiger 5K, coming u on June 3rd.  $5 Discount available to F3

F3 Pool Party on June 3rd at the Winchester Pool

5K Warrior Dash Saturday June 3rd, Hotwheel’s is looking a for a few guys to run it……Time Slots avail at the Noon.  King Tiger 5 K, Warrior Dash, Pool Party, make it an F3 Trifecta!

 

The Precinct

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