AO: f3tradition
Q: HotWheels
PAX: Frostbite MECA, kinglouie, Moonlight, HotWheels
FNGs: None
COUNT: 4

WARMUP:
Tradition Mile with some stretching
THE THANG:
Return of the Precinct dice makes its opening 2024 appearance at today’s “Iron Fist” Goes something like this.

Grab your KB of choice.

Going counter clock wise, each HIM roles the dice, whatever exercise and rep count is facing up, that’s what we do with our KB. Six sides of the dice are;

Overhead Press 25 reps
Mercins 20 reps
Squats 25 reps
Curls 25 reps
WWII 10 reps
Run Laps (this was the joker/wild card and can be substituted for any other exercise and rep count, roller’s choice )

After each round, the PAX moseys to the tables for 20 dips, then to the pull up bars for 5 pull ups and back to the dice board.

Repeato

Audible at round 3, all dice sides become rollers choice & the PAX added in
Superman’s
Burpees
KB Swings
Squat to up right row
Lawn Mower pulls

MARY:
Plank/Stretch/Recover

ANNOUNCEMENTS:
Healthy Eating Challenge & Passport Challenge coming soon

The Precinct Shovel has returned from retirement for its new assignment. Flying the Tradition F3 flag at every Tradition event to include, but not limited too, beat downs, convergence, F2, and EH opportunities as they may arise.

COT:
Safe Travels & Happy 4th of July