January 26th, 2017 By HotWheels

Nothing says Super Sets like a 2 mile pre run, Dumbledore and Hot Wheels took off into the gloom for a quick 2 miler.

We returned back to 6 eager F3’ers ready for a warm winter morning’s beat down.  Let’s Party.

Warm o Rama

Mosey down the farm lands to the light for 20 SSH, to the bottom for 20 ISH, back up to the light for 10MC/10WM and up to the top for 20MC the last 5 of which went extremely fast to avoid a massive loss of PAX do to an oncoming car.  All Survived!

The Thang

Each member of the PAX grabbed a C-Block and headed into the Cell Block to start our rounds of Super Sets as follows.

Curls, Squats, Over Head Press, Lungs, Over Head Tricep Extensions, Bench Press, run to the Wall for Muscle Ups and run to the Gun Range for Pulls Ups and Dips. No Rest.  Each set had the following Reps

Set 1 – 5 Reps Each

Set 2 – 10 Reps Each

Set 3 – 15 Reps Each

Set 4 – 20 Reps Each

Set 5 – 10 Reps Each

Mary

20WWI Sit Ups and 10 very fast Russian Twists to squeeze out every last second of allotted time as Man Down Screams “It’s 6:15!”

 

The Precinct, Tradition

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