September 19th, 2022
Date: 9/19/22
Pax: Peanuts, Wrong Way, Hot Pack, newly named Lil’ Heater (Hot Pack’s 2.0), Detention, Cheerwine, Kilowatt, Manwich
QIC: Manwich
Hot Pack’s 2.0, FNG Lucas came back to the gloom for his second beatdown and to receive an official F3 name. Short disclaimer for the F3 veterans and we began.
WARM-A-RAMA:
Mosey around the teachers parking lot and added in some side shuffles, carioca, high knees, butt kickers. Circle up 10 WM IC, 10 Penny Pickers IC, 15 SSH IC, 10 Squats IC, 10 Merkins IC, recover. Moseyed back to portico. Grabbed our bells and did the following warmup: 10 Wrist Twist OYO, 10 Figure 8’s OYO, 10 side crunches OYO, 10 ATW OYO, 10 Halos OYO. Recover.
Thing 1: Three Circuits, all w/ bell
1.) 20 Racked Squats, 20 Swings, 20 Merkins
10 LBCs IC, one farmer carry lap
2.) 20 Squat Thrusters, 20 Lunge, 20 Snatches
10 Low Flutters, one farmer carry lap
3.) 20 OH Press, 20 Lawn Mowers, 20 Curls
10 Pretzel crunch, one farmer carry lab
Thing 2: Kettlebell Flow
Single arm DL to Single arm row to Snatch – 10 each side
Single leg reverse lunge racked to racked squat to one arm press – 10 each side
MARY:
10 Freddy Mercury’s. Recover! Recover!
COT / MOLESKIN /NAMEARAMA:
- Great job out there today gentlemen. Welcome Lil’ Heater! Welcome back Detention from a week on vacation celebrating 20 yr wedding anniversary!
- Lifted up all unspoken requests. Prayers for our nation, military, medical professionals, law enforcement, firefighters, first responders.
-Always give thanks! SYITG