The Law & Oarder Tour Begins

Date: 6/3/19

AO: Leland Metal Mania

QIC: Wapner

# of Pax: 7

Pax: Master of Disaster, Snickers, Baby Daddy, Brady, Spyro Gyra, Kicks, Wapner

Warm-o-rama: Bolt 45s, Seal Claps x 25 (IC), Lunges x 20 (IC), ATMs

The Thang: Everyone grabbed a kettlebell and strapped in for a timed AMRAP beatdown. We went through 2 different AMRAP rotations.

1) Coupon Calorie Crusher – 3 rounds of the performing the following 4 exercises for 1 minute each:

  • Pass-through Lunges
  • Clean and Press
  • Swing
  • Sumo Deadlift

2) Coupon Metcon – A 20 minutes AMRAP consisting of the following 4-exercise flow:

  • Kettlebell Swing – 20 reps
  • Goblet Squats – 10 reps
  • Single Arm Press (L) – 5 reps
  • Single Arm Press (R) – 5 reps

We finished up with 3 minutes of Protractor to blast our core.

COT: Come check out the newest Saturday AO in Leland, Summer Session, at the Waterford Harris Teeter at 0600. The Ainsley’s Angels chariot fundraiser is still going on through the end of this month. Every little bit helps!

The F3 Credo states: Leave no man behind but leave no man where you find him.



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