spoke & wheel of pain #2
AO: The Bridge
When: 06/30/2023
QIC: Birdie
PAX (7): Birdie, Dinghy, Hackeysack, Potter (Matt Rowand), PuffDaddy, Spackle, FNG-Escobar
Warm-O-Rama:
After disclaimer & reminder about 5 core principles of F3, we started for Wind Mills, Weed Picker, SSH, Copper Head Squat & Morrocan Night Club.
The Thang:
In the main green area, YHC setup 7 pain stations and a hub in the center. Pick a starting point, performed the exercise and go to the hub performed 3 burpees and go to the next stations. Once one round completed, moseyed around the green and then repeat. 1st round: 30 reps, 2nd round: 20 reps & 3rd round: 10 reps.
- Hub: 3 burpees
- #1: Curl
- #2: Monkey Humper
- #3: Overhead Press
- #4: Gobblet Squat
- #5: Mercans with Coupon
- #6: Kettle Bell Swing
- #7: Crunchy Frog
We managed to complete at least 2 rounds and YHC called for time and headed back to the flag.
With a few few minutes left, we did Gas Pumper, LBC & Box Cutter.
COT:
Pray for Spackle will be camp counselor at church summer camp next week.
Pray for safe travel for my dad & nephews and for other PAX who are traveling.
F3/FIA Convergence 1st weekend of August & ReadyMix Quad 2nd weekend of August, check Slack for detail.
Naked-Man Moleskin:
Welcome FNG Escobar. It was an honored to lead this morning, until next time.