“I can’t do any more pull ups” ok good time for burpees – more than I wanted!
All Tradition BackblastsJanuary 15th, 2024
AO: f3tradition
Q: kinglouie
PAX: Frostbite MECA, kinglouie
FNGs: None
COUNT: 2
We tossed on our 20lb vests and….
WARMUP: 5 laps around the AO mosey
20 SSH, 10 IST, 10 penny pickers, 10 windmills, 10 low slow squats, 10 merkins, arm circles, Michael Phelps
THE THANG:
Set 1:
3 pull ups, 10 kb squat press, 10 lawn mower pulls each side, repeato…. after doing twice mosey around entire AO. After 15 minutes, set2…
Set 2:
1 pause + slow lower pull up + long hang, 5 offset lunges each side, 10 curls, 10 extensions, repeato…. after doing twice mosey around entire AO. After 15 minutes, Mary:
MARY: 20 LBC with bell, 10 pretzel sticks each side, LA PLANK….. some stretching.
Q: kinglouie
PAX: Frostbite MECA, kinglouie
FNGs: None
COUNT: 2
We tossed on our 20lb vests and….
WARMUP: 5 laps around the AO mosey
20 SSH, 10 IST, 10 penny pickers, 10 windmills, 10 low slow squats, 10 merkins, arm circles, Michael Phelps
THE THANG:
Set 1:
3 pull ups, 10 kb squat press, 10 lawn mower pulls each side, repeato…. after doing twice mosey around entire AO. After 15 minutes, set2…
Set 2:
1 pause + slow lower pull up + long hang, 5 offset lunges each side, 10 curls, 10 extensions, repeato…. after doing twice mosey around entire AO. After 15 minutes, Mary:
MARY: 20 LBC with bell, 10 pretzel sticks each side, LA PLANK….. some stretching.
f3tradition, Frostbite MECA, kinglouie