Q: Chunks
PAX: Siri, Cheeks, FLO, Timber, El Capitan, Cash Cab, Bar Fly
FNGs: None
COUNT: 8
CONDITIONS:
WARMUP:
41 SSH – Cause I’m 41 years old.
THE THANG:
Brough to you by chat GPT. Prompt “Create an F3 45 min workout where there are two teams and each team has 1 cinder block”
Round 1:
– Cinder Block Carry: One member carries the cinder block 50 yards and back.
– Bodyweight Exercise: Team does Jumping Jacks until the cinder block carrier returns.
– Switch and Repeat until each team member has carried the cinder block.
Round 2:
– Cinder Block Squats: One member performs 15 squats with the cinder block.
– Bodyweight Exercise: Team does Mountain Climbers until squats are done.
– Switch and Repeat until each team member has done squats.
Round 3:
– Cinder Block Overhead Press: One member performs 20 overhead presses with the cinder block.
– Bodyweight Exercise: Team does Plank Hold until presses are done.
– Switch and Repeat until each team member has done presses.
Round 4:
– Cinder Block Lunges: One member performs 20 lunges (10 each leg) with the cinder block.
– Bodyweight Exercise: Team does Burpees until lunges are done.
– Switch and Repeat until each team member has done lunges.
Round 5:
– Cinder Block Sit-Ups: One member rifle carriers a block down and back..
– Bodyweight Exercise: Team does Big Boy Situs until the block carrier returns.
– Switch and Repeat until each team member has carried the block.
Because Siri said he likes to run we did a lap around the school dropoff circle between each round.
Moseyed back to Startex for some P90X Yoga to end with.
MOLESKINE:
Always an honor to lead. Thanks and Strength and Honor
ANNOUNCEMENTS:
Lots of stuff going on. Check Slack ask a friend.