Word got to YHC that an FNG was planning to post. This guy’s a BIG deal. Goal for the workout: intro to The Station w. minimal running.
Warmup: Mission and Disclaimer shared; SSH, Coperhead Squats, Moroccan Night Clubs, ATT’s, Humpies
mosey to swings
Thang1: (partner-up)Each pax 10rep swullups x 5 ends; 2nd pax ovrhd claps-AMRAP
bear crawl, lunge walk, mosey, reverse lunge, side bear crawl each way to rock pit
Thang2: (pick 2-handed rock) Squatsx30, Curlsx30, Skull Crushersx30, Big Boy sit-ups x30 for 3 rounds; 4th round modified- 10reps each for sake of time and QIC’s love of round numbers-100
mosey back to pad
Mary: YHC introduced 3 “new to The Station” ex’s: Groiners-ic, War Hammers-ic, LBFC’s-almost cadence
WOD: Proverbs 27:17 As iron sharpens iron, so one man sharpens another. Whether it’s waking up to workout at 5:30a, or doing another rep.. F3 pushes us and each man pushes the other to get better. You’re either getting stronger or getting weaker…there is no maintain!
COT: prayer concerns lifted
Namerama: FNG became F3 Little John
F3Conover-19.9.24
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