Another fine Wednesday in City Park with F3 crew. Nine men beat the fartsack and made their way to the shovel flag on Roosevelt Mall. Ideal temp of low 60’s and pleasant conditions for a hump day beatdown. YHC got word that a few guys would be running late so we altered the warmup. Here’s what we did:
Meander over to nearby neutral ground for pre-thang while we wait on those rolling in hot.
- SSH x30
- Hill Billies x30
- Arm Circles x20
- Windmills x10
Mosey to the practice track and line up for:
- Burpees x10, just to make sure everyone was awake
- Bear Crawl from line to grass (approx 20-25yds), Crawl Bear Back
- Lunge Walk there and back
- Crab Walk there, Backwards Crab Walk back
- Bear Crawl, Crawl Bear
Long Mosey to The Foundry for a 5 station circuit:
- Pull Ups
- Squats
- Body Rows
- Crossfit Burpees x10 (Timer)
- Rosalitas
We knocked out three rounds of this with burpees reduced to x8 in last round. Some good mumble chatter included a little Catholic league smack talk along with a random sandpaper joke courtesy of Bogey.
Re-position and regroup for 3 new stations for two rounds of:
- Hanging Knee Ups on monkey bars
- Bench Dips
- Flutter Kicks (Timer) x80(40R,40L) on round 1, x60 on round 2
Some mumble chatter about getting close to going over on time so back to base we headed. T-claps to Cowbell, Triple Shift, and Bogey for pushing hard on the final run. Total distance on the running was approx 1.15 miles. YHC’s shoulders and arms are sore as I type this so hopefully our stop at the Foundry was productive and built a little muscle.
Announcements included the Troubled Waters obstacle course this Sat, Mothership this Sat, and a few upcoming races. Closed out with COT and shout out to the sky Q.
Tool
No Pax?!