Golden Spike Backblast: Aggressive But Content

November 15, 2019|AO – Golden Spike | Burke High School | A balmy 27° F

PAX:  Dufresne, Wait Time, Pablo, Smash Mouth, Vandelay, Brazilian,  Room Service, Placebo, Bubbles, The Curse, Spinal Tap,  TC,  Fire Walker, Blue Suede,  Jean Claude, Arm Bar,  Stretch, Splinter

Q: Saul

Welcomed 18 PAX to Golden Spike. Saul explained the mission of F3, checked for FNGs, gave the necessary disclaimer and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed around the track for one lap and then congregated at the 50 yard line for Warm A Rama. 

  • SSH 20 IC
  • Frankensteins 10 IC
  • Inch Worms 3 Sets OYO
  • Hillbillies 20 IC
  • ATMs 3 sets of 10

2 – The Thang

PAX moseyed around the track for one lap and then gathered at the goal line for The Thang.

PAX partnered up,

  • One partner works through the circuit below.
  • Second partner bear crawls or lunges to 20 yd line and runs to the other goal line.
  • Then, second partner picks up where first partner left off on exercise
  • Circuit
    • 50 burpees
    • 100 Bobby Hurleys
    • 100 LBCs IC
    • 100 Air squats
    • 100 Merkins
    • 100 flutter kicks IC

Rinse and Repeat, if time permits

3– 6 MOM

  • American Hammers- 25 IC

Circle of Trust:

Next F3 Event –11/16/19 @ 0700 – The Oracle  and The Pit-workout

Aye!

Saul

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