Hub AO
PAX: PacRat, OCB, HHH, The Mick, Scarecrow, Crash, Saluki, Scarecrow, Campbells, LightsOut, Groening, Al Gore, Dr. Freud
Just got back from my Sacramento trip. I got 5 stitches for F3 Delta while playing soccer. But I’m too dumb to take a day off, and I posted up with F3 Gold Rush on Wednesday. It was a miserable workout that was a bit beyond what I could cleanly do. So I took elements of that workout, added some spice, and served it up. You can thank Wipeout for this one
0530
Warm-up
SSH x30 IC
ACC (small) 10/10
ACC (big) 10/10
Bean Pickers x12 IC
MNCs x20
Perfect squats (FTH) x12
Grab a 6-piece (lot lap), mosey to the pull-up bars
TheThang
Charlie Brown Tree
1 pull-up, 2 burpees
2 pull-ups, 4 burpees
3 pull-up, 6 burpees
2 pull-ups, 4 burpees
1 pull-up, 2 burpees
Count off (that was your rest)
1 pull-up, 2 burpees
2 pull-ups, 4 burpees
3 pull-up, 6 burpees
2 pull-ups, 4 burpees
1 pull-up, 2 burpees
Count off
1 set on the bar AMRAP (U-call it)
Grab a 6-piece
Mosey to the Flag
The Thruster Fruck
PAX to pick odds / evens. This was the PAX’s unwitting vote. I had 2 things in mind. #1 was the movement we did first on Wednesday, and 2 was the last movement we did. Odds win, so we did #1
Each PAX to perform 100 CLEAN thrusters. PAX could set the tempo, but once rhythm broke, PAX had to perform American Hammers. The AH rep count was the difference between their last thruster number and 100. After American Hammers were performed, PAX picked back up with thrusters from their previous count and repeated the process until 100 clean, unbroken thrusters were executed. After 100 thrusters, PAX to grab a 6-piece, meet a PAX still going, and split their remaining thrusters.
Grab a 6-piece
Cocaine Bear Complex
I just pulled that name from Kato’s post. I found out that it’s actually a current movie based on a true story. Can’t make this stuff up…
4 cones:
#1 – 1 1/2 parking space
#2 – 3 parking space
#3 – 4 1/2 parking space
#4 – 6 parking space
Bear crawl out to #1, then perform 2 Merkins, 2 plank jacks IC, and 2 shoulder taps IC, then Crawl Bear back
Bear crawl out to #2, then perform 4 Merkins, 4 plank jacks IC, and 4 shoulder taps IC, then Crawl Bear back
Bear crawl out to #3, then perform 6 Merkins, 6 plank jacks IC, and 6 shoulder taps IC, then Crawl Bear back
Bear crawl out to #4, then perform 8 Merkins, 8 plank jacks IC, and 8 shoulder taps IC, then Crawl Bear back
Mosey to the Flag
Mary
Good Mornings x7 IC
Various yoga stretches
0615
Moleskin
A fun workout. The Gold Rush workout had us doing 150 thrusters, and 2/4/6/8/10/12/12 of the CB complex. Our movements and rep counts were manageable while still being ambitious.
Yesterday we received news that F3 SOUTHSID3 lost a dearly beloved PAX. Keep his family and brothers in your TAP.
#23 Chicken Hawk
73’s,
PacRat
KD9GNS