19 at The Hill this morning for a sweating good time.
PAX: Big Stick, Skid Mark, Bloodclot, Yard Sale, Hot N Ready, Bagger Vance, Lumbergh, Black Widow, Money Shot, Cold Call, White Russian, Red Skull, Trevino, The Strangler, Vegemite, Cinderella, Calfkiller, Foley, Frugal Macdoogal (QIC)
Mosey to the Amphitheater for WOR:
SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Clap x 10, Seal Clap x 10
Partner up and grab a 45lb plate per group from the weight room then mosey to the loop in front of the library. Partner One does a weighted exercise while Partner Two does a cardio exercise.
Round 1: Overhead Press and Run to suburban and back (about 185m)
Round 2: Bent Over Row and Backward Run to end of cones (about 135m)
Round 3: Weighted Merkin and Broad Jump to middle cone (about 65m)
Round 4: Curls and Bear Crawl (about 20m)
Round 5: Deep Squat and Run
Round 6: Swings and Backward Run
Round 7: LBCs and Broad Jump
Round 8: Upright Rows and Bear Crawl
Round 9: Floor Press and Run
Round 10: Figure 8 and Backward Run
Round 11: Weighted Lunges and Broad Jump
Round 12: Triceps Pushups and Bear Crawl
Round 13: Deadlift and Run
Round 14: Shrugs and Backward Run
Round 15: Flutter Kicks and Farmers Walk with Plate
Round 16: Squat Jumps and Bear Crawl
Time was called before all groups finished, but great job by all on this hot and muggy morning. We returned the weights and headed up to the top lot.
Once all in, we did 19 burpees then COT.
Announcements:
- First Friday Lunch Tomorrow at The Cookery
- 9/11 Convergence at the steps of Percy Warner next week
- Saturday, September 29 is the F3 4 Year Anniversary Q with Q School to follow
- Sunday, September 30 is the 2nd Annual F3 Scramble at Harpeth Hills Qd by CAPSLOCK. Details to follow on Slack
Thanks for letting me lead this morning.
Frugal