LA Pop-up Pain


QIC: Snickers

Pax: YHC, Edger, Clavin, Gyro Guy, Man Hands, UFO, Toothpick and Brady

Warmorama: Imperial Squat IC 20, Shoulder Press IC 30, Side Straddle Hope IC x 25 and short mosey around Senior Center.

The Thang:

Tabata workout with 8 stations. At each station the PAX completed 8 sets with 20 seconds  of work (longest 20 seconds ever) and 10 seconds of rest (shortest 10 seconds ever). There was a 25 second rest between each station. Here is a list of the 8 stations: Box Jumps, Drips, Merkins, American hammer,  Overhead Squats w/Kettle Bell, Kettlebell Swing, Cinder Block Triple Crush, and Burpees.

COT: Announcement for Q School Friday at Leland AO and Leland will be launching Heavy Metal Monday May 7th. Prayers: new job for UFO, Edger polygraph test, Man Hands upcoming mission trip to South Africa, For Gyro Guys Sister and up coming mission trip.

Strong work Everyone. As always it was a honor and privilege to Q the workout today. So grateful for F3 and the men who make it what it is.

Snickers OUT



Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s