WOR

Mosey, Leg Swings Forward (R&L) 20Xs, Leg Swings Lateral (R&L) 20Xs, Inch Worm (10 Xs).

5 Deadlifts, 5 Sandbag swings, 5 Front Squats, 5 OHPs, 5 Good Mornings (rinse and repeat).  Another mosey.  Apparently the WOR was too long for some PAX (Maaco!)

The Thang 1

12 minute EMOM

Odd minute Sandbag Getups, Even Minute “rest” (PAX chose to do some Mary and Plank instead of actual rest… big mistake).

The Thang 2

40 seconds of work, 20 seconds of rest (the PAX actually rested this time.) for 4 rounds.

Reverse Lunge with a overhead press

American Hammers w/sandbag

Sandbag High Pulls

Kneeling Around the World w/sandbag

The Thang 3

30 – 20 – 10 (which we didn’t finish due to time)

Air Squats (yes that is what they are called Waffle Cone… not just Squats… that doesn’t make any sense… you have to squat something)

Shoulder-to-Shoulder push press with the sandbag

COT

Maaco was 6th man and talked about the positive impact F3 has had on his life and how it’s so much better because a brave, courageous, strong and handsome man recruited him into F3, because “not all heroes wear capes”  Also, something about his wedding anniversary and kids… blah blah blah…  Prayers for Slow Burn and 2.3, One Scoop’s Sister, Sharapova’s M, and other intentions YHC is forgetting.

NMM

Great job today fellas.  Love working with the sandbag.  The “thanks for showing up and trying award” goes to Wafflecone and his enormous sandbag that covered half his body.  His constant mummblechatter makes posting in the gloom worth it.  “Is this kettlebell 55 pounds?!?”  “No, it’s 35”  Going to have to add knee pads to the list of equipment needed at the arena because apparently the PAX have tender knees.