9 PAX: YHC, AED, Brady and Bluegrass.
Warmorama: Bat Wings- 20 forward arm circles(hold), 20 backward arm circles (hold), 20 seal claps (hold), 20 overhead claps (hold), Imperial Walkers IC x20Copper Head Squat IC x20,
8 stations were set up for a round robin Tabata workout. Merkins, Dead Lifts, American Hammers, Cinder Block Triple Crush, Squat Thrusters, Overhead Two handed Triceps press, Cinder Block step ups, And Curls. Each round consisted of 20 seconds of work and 10 seconds of rest through all 8 stations. 7 round were completed.
Thankfully Leland Town Hall Park has port-a-johns because Snickers had to make pre-mature BackBlast:)
Mary: LBCs ICx20, Scissor kicks ICx15, and 10 count rotating Plank Circle x 2
COT: AED’s surgery on the 19th
Announcement: Leland Shirts are in pick them up some time this week
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.