YHC cooked up some Buff Pastries with some new ingredients and some old…they turned out delicious.

Dates: 2019-09-10

Where: buff

QIC: Harp

Number of Pax: 6

Pax Names: Manning, Homeboy, Cricket, Red Hat, Kiffin, Harp

Warm-O-Rama: Ran a lap around the front of school then:
Weed Pickers
Sun Gods
Michael Phelps

The Thang: Round 1 - 10 mins - AMRAP
Two Handed Clean & Squat x 10
Seated Shoulder Press x 10 each arm
Single Arm KB Swings x 10 each arm
30 Yard Sprint and mosey back

Round 2 - 10 mins - AMRAP
American KB Swings x 10
Side Handle Dead Lifts x 10
Goblet Squat Curls x 10
Run Lap

Round 3 - 10 mins - AMRAP
Dead Snatch x 10
Ballistic Rows x 10 each arm
Halos x 10 each direction
30 Yard Sprint

Partner Up
One PAX does a burpee while other is doing KB swings and then throws KB to partner. We practiced throwing a bit and continued until each PAX completed 5 burpees.

Dying Cockroaches
Box Cutters
Plank Box Walks

COT: We spoke about the importance of getting some younger guys plugged in to F3. Also, we discussed kids with special needs and the daily grind of their parents. We prayed for those kids and parents and our F3 community. Lastly, we had a nice chat following the beatdown discussing our teenagers and the challenges they face.

Naked Man Moleskin: Manning heard the word ballistic and got super hyped...that subsided when he had to wrap that enlarged bell around his head for Halos. Homeboy was sleepy but decided to put in extra work with the clean and squats...doesn't follow directions at all but cooks up a mean Bluegill. Always great to see Kiffin...solid HIM...not sure how they pronounce Crappie in Tennessee but here in GA its similar to poo poo. Cricket got a little worried with my KB tosses but luckily he survived sparing injury...might bring a cup next time. Red Hat crushed us all again...good work. Enjoyed it boys...SYITG.

Leave a Reply

Close Menu
Do NOT follow this link or you will be banned from the site!


%d bloggers like this: