If it doesn’t kill you it will make you stonger. Leg Day!!

by | Aug 31, 2022 | Back Blasts

QIC: Hooker
PAX POSTED: Ladron, Apnea, Vanellope, Waterboy, Noodle, Splinter, Cheesehead, Flat Tire, Rub N Tug
5:30 on the dot and most PAX are ready to roll ITG. Quick disclaimer YHC had to remind PAX of the 5 not 4 core principles and off we went.
Mosey to tennis courts.
Warm up:
SSH 10 ic
Windmill with hold 10 ic
Tempo Merkins 10 ic
Tempo Squats 10 ic
Frankenstein 10 ic
Set up Rub N Tug & Flat Tire for IPC workout week 0 and let them loose
The thang
Partner up Dora
On tennis court
100 Bobby Hurleys
200 lunges HC
300 monkey humpers
As PAX 1 is exercising PAX 2 is lunge walking 100 feet turn around 5 hand release merkins mosey back and switch.
After Dora is completed bring in IPC PAX as they finish their final set.
Circle up with slam ball exo-rama
Each PAX slams ball 5 times then picks exercise for everyone to complete 5-25 reps. With 2 minutes remaining mosey to start 6:15!
Prayers for Splinter with his 38 hour race this weekend
Prayers for Grow Ruck Pax training and traveling up on Sept 10th
Welcome to F3 Naturcoast Laron! Moving to Odessa from Seattle.
Splinters Family 5k run will be Saturday 9/10 at 9am in Hudson totally free and open to entire family. He provides medals for all. Looking to get 500 runners this year!
Poker night at Endo’s Saturday Night.