February 18th, 2016 By Triple Threat

Intro: F3 Disclaimer provided.

Warm Up:

1. Plank jacks x 20 IC
2. Imperial Storm Troopers x 20 IC
3. Burpees x 20 OYO
4. Run to haunted Day Care. Stopped to complete:Plank jacks x 15, IST x 15 IC
5. Run back to tennis courts (“The Yard”?) approximately .45 miles each way.
   • Why is it so cold back here?

The Thang:

1. Versus Circuit:
   • Merkin Ladder (Down! from 10)
   • 50 curls with cinderblock vs. 50 In & Outs.
     • Hands began to go numb here
   • Sumo Squats with cinder block Ladder (Down! from 10)
   • 100 chest press with cinderblock vs. 100 triceps extension (started with cinderblock; but NO can do on the 100…yet)
     • Replaced with dips on nearest wall.

Mary:

2. Hi – Plank Toe Touch X 15 IC
3. The W x 15 IC
4. Low Flutter (Down! Ladder from 10)
5. Stretch it out for 2 minutes

Great work! @Closer, @PF, and @Skipper

Thanks for allowing me to change up your norm this morning guys.

 

 

 

 

 

 

The Precinct, Tradition

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