PAX in attendance: Chernobyl, Duracell, Patton (Respect), Rooney, Tony the Tiger, Mulch, Knobs, Shingles, Golden Pike, Black Tuesday, Mahomes (hate), Black Flag, Romeo (hate), High Life, Irish Car Bomb, and Legolas.
CO-Q: Legolas and Shingles
Legolas greeted PAX at 5:30am and covered 5 core principles, mission, credo, and disclaimer. Then lead group on a little mosey to Swole Island for some Warm A Rama.
WoR:
Side Straddle Hops – 15 IC
Goblet Squats – 25 on down
Sun Gods – 10 IC and then Reverse – 10 IC – WITH WEIGHTS
Rifle Carry to Cone for Pre Thang:
Shingles lead PreThang
Dumbbell Deadlift: 35 on the Up
Boulder Shoulder Supreme Destruction (Thanks Chernobyl!): 10 side lat raise, 10 front lat raise, 10 Upright Bent Arm back fly, 10 Overhead press, 50 Alternating weighted punches. – Planned on five rounds, but called Omaha @ 3.
Weighted Bonnie Blairs – 20 IC
Shingles then numbered PAX off into 3 groups, and sent to each station.
THANG: MEAT GRINDER
Station 1: PUSH GROUP
Should Press – 50 reps on Red Bull
Station 2:
Rnd 1 Bulgarian Squats – AMRAP alternating
Rnd 2 Weighted OH YEAHS – AMRAP
Rnd 3 Johnny Dramas – AMRAP
Station 3:
Rnd 1: Weighted Step Ups – AMRAP
Rnd 2: Weighted Big Boys – AMRAP
Rnd 3: Running Man – AMRAP
Called Omaha after 3 rounds, approximately 6:15.
Legolas lead PAX in 6MOM: American Hammers – Rancid Style
Name A Rama, and COT.
COT:
3 Things F3 has done for me (Legolas):
– Encourage me to do better and push through the workouts.
– Challenge me to be better and finish what I start
– I’m getting swole yo!
This brotherhood has pushed us to be more driven to persevere and complete these workouts, and for that we are grateful. Thank you for pushing us to be better HIMs, and don’t stop pushing.
Sarpy Swole award given to someone we may not see down in Sarpy all that often. When we do get to see him, he puts in the work. Congrats to Patton.