9 PAX got a little bit better this morning…and more familiar with the LFH…with coupons.
Warm Up: Lap around the traffic circle. SSH x50, AC x20, WMH x11, RAC x20, Slow Merkins x10 all IC.
Yog to the benches for Steps Ups x10 each leg, Dips x10 IC, Box Squats x15 IC, Derkins x10 IC.
Pick up 2 sandbags and 2 bricks each and yog to the LFH.
Everyone with bricks runs to 1st light pole and does brick man makers (merkin, rows, plank jack, jack webb) – I said no burpees – and repeat until 2 PAX with sandbags run to the 3rd light pole and back to the PAX at 1st light pole. Switch sandbag runners. Each rotation moves PAX 1 light pole up the LFH. Go to top. Solo was on a frickin’ mission this morning and not only split his bricks (literally), he set the effort bar high for the PAX on the sandbag sprint.
On the way back down the LFH, PAX run to 2nd light pole and do brick merkins. Sandbag runners do 5 squats at each light pole and catch PAX. Rotate and repeat to bottom.
Head back to Fishburn, but on the way back sandbags and bricks overhead with sandbags rotating through PAX.
Mary: 1 minute of big boy situps with bricks on chest. Once again, Solo crushed it…man on a mission.
Announcements: Save April 22nd for F3 Roanoke 1 Year Anniversary. Not to be missed.
COT, BOM
Strong work this morning fellas…iron sharpening iron. Its an honor and a pleasure to lead this group.