AO: f3rollingstone
Q: Pox
PAX: Pox, Hot Pack, Manwich, ti
FNGs: None
COUNT: 4
The cold didn’t keep away for stoners at the nice and cozy and warm Fox box, likely the warmest workout in the entire AO this Friday. There was some confusion what a fithy 40 was, after some corrections and substitution of a few other exercises and a fair amount of set up we got after it

WARMUP: 300 m run, five side, straight hop, five air squats, five slam balls.
200 m run then 10 each of the same
100 m run then 15 each of the same

THE THANG: “Filthy Forty” (adapted from the Crossfit filthy 50)
For time (23 min cap)

40 box jumps
40 jumping pull-ups or Ringrows plus SSH
40 walking lunges
40 knees to elbow or Vups
40 shoulder overhead 75/55/45
40 seated plate raises 45/35
40 wall balls
40 slamballs
40 double unders or 80 singles
40 American KB swings 53/35

MARY: band arm stretches.
ANNOUNCEMENTS: none
COT: prayers raised

Well, hot pack finished and the rest of us came close. I guess if we would’ve made it a 25 minute cap we would’ve all finished but I’m not sure that would’ve made it any better.

Thanks for everyone keeping coming on Friday gets me out of bed and keeps me going