12.5 pax total post on this nice cold morning to get better. So we had the 4 ladies from C4 post for the whole beatdown and then towards the end Snappy for C4 come running through the park and joined up with us. 8 F3 guys posted to get together and help the ladies with a little q school, and to also see what kinda nasty stuff they have been doing on Thursday nights. Needless to say the ladies are off to a very strong start and planning and doing some tough workouts. So we offered up a little round robin beatdown to give everyone a chance to inflict as much pain as possible. So here’s how it went.
SSH x 15
Merkins x 10
LAC x 15
Squats x 20
Low plank hold for 20 sec
Triangle pain SSH x 10, merkins x 10, squats x 10
RLAC x 15
IST x 10
Little orphan Annie x 10 each arm
Windmills x 40 single count
Smurf jacks x 10
And that was the warm up
The Dude thought it would be fun to q up a Jacob’s ladder so we did.
Start off with 7 burpees and one WW1 sit-up and y’all know how the rest goes. And YHC was ready to kick The Dude in the knees. STUPID BURPEES.
Then a little mosey to the big picnic area for a little NF Motivated. This was 4:21 of all core it’s a crowd pleaser. So every time motivated is said you do a LBC which ends up being around 80, other exercises were Crunchy Frogs, American hammers, Tiger Hold, Crunchy Tiger.
Mosey over to the wall for 1 minute wall sit quickly followed up Squat Walk, Lunge Walk, Jog in place, Flutter Kicks x 10, Bear Crawl, and Raccoon Crawl, then Prison Break back to the Flag. Then topped it all off with 10 more Merkins.
So this past Thursday YHC had to privilege to workout with the C4 ladies and they ain’t no joke. It was a total leg blow out and they brought a lot of that mess for the rest of the F3 guys to enjoy. Not going to lie the legs are going to be no good for the next few days. Looking forward to see what lies ahead for both F3 and C4. I think Taylorsville is on to something good over here. So take note.
News
Robin’s Run is coming up in April and I think we are trying to get some Speed for Need chariots.
May 25th Memorial Day 12ish mile ruck this will also double as a service ruck. It will start at 7am at Matheson Park. Plan for 4-4.5 hours.
WOD
The light shines in the darkness, and the darkness has not overcome it. John 1:5
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