Lifting in the portico and running to the bar in the rain
All Tradition BackblastsAugust 8th, 2025
AO: f3tradition
Q: kinglouie
PAX: Moonlight (Samir), kinglouie, Frostbite MECA
FNGs: None
COUNT: 3
WARMUP: 1 mile mosey in light then heavy rain, then the kinglouie usual warmorama next to the bar… Moonlight carries his bell to the portico while Frostbite and YHC mosey back and forth
THE THANG:
Set1: 5 clean and press followed by 30s wall sit, repeato 4 times… first with 5 reps again, then 4, then 3. Then join the runners and run to the golf course and back to the bar for 5 pull ups, 5 dips, 5 burpees….
Set 2: 12 goblet squats, 8 shoulder press, repeato 3 times then run to the bar for 5 pull ups, 5 dips, 5 burpees
Set 3: 7 reverse lunges left leg, 5 curls, 7 reverse lunges right leg, 5 curls, repeato….. then run to the bar for 5 pull ups, 5 dips, 5 burpees, lunge walk 10 steps then run back to portico
Q: kinglouie
PAX: Moonlight (Samir), kinglouie, Frostbite MECA
FNGs: None
COUNT: 3
WARMUP: 1 mile mosey in light then heavy rain, then the kinglouie usual warmorama next to the bar… Moonlight carries his bell to the portico while Frostbite and YHC mosey back and forth
THE THANG:
Set1: 5 clean and press followed by 30s wall sit, repeato 4 times… first with 5 reps again, then 4, then 3. Then join the runners and run to the golf course and back to the bar for 5 pull ups, 5 dips, 5 burpees….
Set 2: 12 goblet squats, 8 shoulder press, repeato 3 times then run to the bar for 5 pull ups, 5 dips, 5 burpees
Set 3: 7 reverse lunges left leg, 5 curls, 7 reverse lunges right leg, 5 curls, repeato….. then run to the bar for 5 pull ups, 5 dips, 5 burpees, lunge walk 10 steps then run back to portico
MARY: Plank then stretching
ANNOUNCEMENTS:
COT:
f3tradition, Frostbite MECA, kinglouie, Moonlight (Samir)