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F3 MeCa | May 22, 2019

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Speed, Strength, Agility

  • When: 03/15/19
  • QIC: Chum
  • The PAX: Convoy, Big Tuna, Rice-A-Roni, Chum


4 pax shook off the bliss of the fartsack to embrace the grind that is only found in the gloom around the shovelflag

WARMUP

  • Group Mosey out
  • Walking Lunges (focus on depth & stretch more than the lift)
  • Line Dance x 20 CC
  • Walking Lunges again
  • Group Mosey back
  • Dead-Stop Swings x 10 oYo
  • Clean & Press x 10 oYo
  • Renegade Rows x 10 oYo

THE MAIN THANG

  • Line up on the center line
    • (start as a group)
    • Merkins x 2 (abyss between 2 bells or Hand Release without bells)
    • Renegade Rows x 2 each side
    • Goblet Squat x 2
    • Clean & Pres x 2 each side
    • Dead-Stop Swings x 2
    • Shuttle Suicide Drill
    • 20yd sprint
    • walk-it off
  • Rinse and repeat for 4 reps each bell exercise
  • Then 6, then 8, then 10
  • Walk a lap to recover the HR before round 2
  • Round 2 in 10, 8, 6, 4 (time called)

COT

NOTES

  • Today’s plan was to attack the areas of Strength (kettlebells) Speed (sprints) and agility (shuttles). Mission accomplished.
  • The warmer temps are a nice change of pace from recent visits to the kettlebells.
  • Missing a few of the regulars in the gloom this morning. Get well and come back soon.

AYE

Chum

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