AO: The Shadows

When: 01/14/2023

PAX:

Number of Pax: 19

Pax Names: Big Tee, Black Diamond, Domo, Frostbyte, Greese, Hawkeye, Jimmy Choo, Kingpin, Lockout, MacDaddy, Mud Hut, NCMO, PETA, Raging Cheetah, Taco Time, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: Jimmy Choo


The BackBlast:

Our workout is dedicated to our fallen F3 brother Cardinal.
Started with a Ruck EC at 6:15 am with Kingpin, Thighmaster, Taco Time, and your HYC Jimmy Choo.

Warm up

  • Willie Mays Haze IC 20
  • Little baby arm circles IC 20
  • Jack reacher IC 20
  • Angry Fonzie IC 20
  • Side shuffle hops IC 20 x 2
  • Imperial walkers IC 20
  • squats 20
  • Mousse
  • First stop lead by Mudhut monkey humpers IC 20
  • Second lead by Hawkeye stop step lounges IC 20
  • Next stop pull-ups 5, while the rest side jumping
  • Last stop lead by Pita merkin 20

The Thang

  • run to the Myrtle hill stop at each light total if 7 post. 5 burpees total 35 burpees.
  • Run the worm at Myrtle hill, and run zig zag down the hill.
  • Taco Time lead Merkins 25
  • We did 50 merkins run up the hill as fast as you can. Then down the hill follow by flutters kicks.
  • On the way back 5 merkins at each stop light.
  • Final stop sprint to the AO.

Leave a Comment

F3 Salt Lake