Also in attendance, from the great north AKA NoGa: Post Malone

PAX need to get moving on Sandbag day. too much standing around doing each others hair…

Mosey to the amphitheater for a short and sweet, Maaco style Warmup.

Michael Phelps followed by sun gods followed by sun god copperhead squats. this crushed Saluki’s brain.

Thang

Tabata style. 4 Rounds of 3 Movements. After each round sprint the hill

Round 1

• Merkins with sandbag on your shoulders
• Kneeling press out – kneel and hold the bag at your chest. press it out. think motions of a bench press, except straight out
• Front squat

Round 2

• Curl
• American Hammer
• Back Squat

Round 3

• Overhead press
• Pull Through (modified on the second round to plank with sandbag on your shoulders)
• Bent over row

Round 4

• Upright row
• Skull crusher
• Pickle pointer with sandbag on your waist

Circle Burp: Pax circle up and start SSH. First Pax calls BURPEE when he feels ready to do a burpee, moving clockwise (Yes, Big Papi, that’s the same direction regardless of which side of the circle you’re on) the next Pax will call BURPEE when he’s ready. One disclaimer: If a Pax is stalling the Q will have to call BURPEE for him… looking at you Tinfoil

Back to the 4 rounds to close out the workout

Mosey back to the flag where YHC ran a very weird very short lap around the circle to get to the mile mark. can’t end on a .99 kinda number

COT: Slow Burn talked about what it means to him to be part of F3 and why he’s here. He also computer shamed anyone with computer troubles letting them know it’s usually a them problem.

Sooorie won the Meaningless Mall Cop Coupon Award for skipping all the sprints but heckling 100% of the time. Way to go Sooorie!

Coffee probably happened but MC had to jet.