AO: Armory

When: 04/21/2023

PAX:

Number of Pax: 3

Pax Names: Cocktail, Lt. Dan, The Count,

Number of FNGS: 0

FNG Names:

QIC: The Count


Beautiful morning — literally perfect for F3. It was time get “pumped”! Hanz and Franz couldn’t make it, so we made do with Cocktail, Lt. Dan and YHC. We each brought 2 guns to the workout; but, in the end, it was the bunnies that did US in.

WOR:
Started out with a mosey up the hill to the back parking lot. Circled (triangled, rather) up, and did following exercises in cadence:
SSH
weed pickers
hillbilly walkers
copperhead squats
copperhead merkins

The Thang:
Grabbed an additional coupon from the hidden pile, so that each of us would have our own, and headed down the steps to the lower level grassy area with sidewalk in front. Two rounds of the following:

20 shoulder presses with coupon
murder bunny out 25 yards
rifle carry back

30 tricep extensions with coupon
murder bunny out 25 yards
right hand farmer carry back

40 curls with coupon
murder bunny out 25 yards
left hand farmer carry back

50 squats with coupon
murder bunny out 25 yards
Bernie Sanders (chest carry) back

60 chest presses with coupon
murder bunny out 25 yards
chest carry back

Ended with a 12 minute jog, looping down the hill by softball field, through parking lot, back up Boling Park road, and back up hill by far side of track and then behind football field and back to flag.

COT:
Pray — safety for both…
– Lt. Dan doing Smokey Mountain Relay next week
– Cocktail has been traveling for work quite a bit

Coffee and mumblechatter

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