Month: November 2017

Posted on

Betsy

The Hill

QIC: GreaseTrap

Pax: Brother-at-Law, Binary, Tampa, Yardsale, Preacher man, PSL, Calf Killa, Donuts(properly named), Captain Derivative (FNG), Venus, Big Bang, Blue Mule, Toga, Frugal, NumbTux, Big Stick, CAPSLOCK, Funyuns, Big Bang, GreaseTrap

19 Pax posted for a good workout with perfect temp- 60 degrees

Warmup:

Run to circle area

SSH X20

10 Merkins

Goodmornings X15

Slow and low squats tempo X25

10 Merkins

WMH X10

Strungth: 10 min

Partner up for 5-5-5-5-5

Heavy weight thrusters with Barbell in weight room. Unusual we worked out inside but it was great to put some heavy weights into the workout.

METCON:

20 min AMRAP of the following:

20 Amphitheater jumps

20 Wall-balls with 12-20lb balls

20 KB Swings 40lb or heavier

20 Merkins

Run to street and back.

 

Time was up so put up weights and run to football field for COT

Great workout today boys. This is a little different style then the typical F3 workout but I believe everyone got a good butt kicking this morning.

Till next time,

GreaseTrap

 

Posted on

Ghosts of Swerkins Past

Titan – 11/1/17

PAX: Bad Boy, Blue Mule, Porcelain, Third Degree, Crawfish (Q)

Conditions: High 40s w/ a drizzle progressing to outright downpour.

Short mosey around PAC.

Warmorama: SSH, squats, IW, BAC f/r

Elevens: Pull-ups & swerkins w/ lunge walk between stations (BB title comes for jangling swing chains – credit to Porcelain).

Mosey by the cars to grab YHC’s ruck and head to the Parthenon Ave hill. PAX take turns running around hill loop with ruck while other PAX perform AMRAP of exercise called by runner.                                                                                                            Rnd 1: Plank jacks, squats, overhead claps, imperial walkers, carolina dry docks Rnd 2: America hammers, WWIIs, V-ups, shoulder taps, hello dollies

Mosey back to launch point and finish w/ 10 burpees/minute x 2 minutes.

Bullhorn: Check Slack for ruck training schedule. Prayers for The Kemps and new babies on the way.

SYITG,

Crawfish