by BartmanThese bags are Wet
PAX: 9
Captain HookFamily MattersLa CroixCrockettTimberlakeGadgetUncle RicoMudpie
QIC:Dilbert
Warmup
20 x SSH IC
10 x Cherry pickers IC
10 x Harry Rockets IC
10 x forward arm circles
5 x slow big forward arm circles
5 x slow big reverse arm circles
The Thang
Grab your bag and head to the parking lot
Squat clean and throw to the end of the parking lot (about 75 yards)
Indian run to the main road (.25 miles)
Monkey humpers 15 IC (no cars came by)
Indian run to the nearest parking lot (.2 miles)
Countdown and up from 5
5 x bag over the shoulder throws, merkins, chest press, BBSU w/bag, curls
4 x bag over the shoulder throws, merkins, chest press, BBSU w/bag, curls
Etc. down to 1 then back to 5
Indian walk to the main road (.2 miles)
Monkey humpers x 13 IC (1 lucky car)
Indian walk to the main parking lot (.25 miles)
AMRAP 1 min – 30 sec rest
chest press
Rest
Curls
Rest
Mary
Nolan Ryan x 10 IC each side
Happy Crunches (LBC with the bag on your knees) x 13 IC
Return to the flags
Squats until 6 (about 50 seconds)
COT-countorama-Nameorana
Words: F3 workouts are life functional training. We as HIM need to be ready when called. We must prepare and train for the unexpected.