4 PAX emerged in the darkness at Copper Beach to get a little strong today.
SSH IC x 20
IPW IC x 10
Hillbillies IC x 10
WMH IC x 10
LBAC IC forward x 10, Jack Reacher IC x 20, LBAC Reverse IC x 10
Squats SC x 20
Burpees 5 OYO
Mosey around the track to the south and back to parking lot
Rifle Carry Coupons using the track to the North – stopping on the track about where the middle of the soccer field is.
Time for Block Work.
20 Bent Over Rows
30 Chest Press (laying flat on ground)
40 Squats with blocks
50 LBBC (Little Baby Block Crunches)
Run across the field to the sidewalk and back
10 Burpee Block Overs
20 American Hammer
30 Overhead Presses
40 Bradley Coopers with Blocks (Situps with blocks)
Run to the sidewalk and back
Third Set – Repeat the first set. (this was tough)
Rifle Carry back to the flag as the clop expired.
Discussed potential of adding an AO on the East side
Upcoming Saturday Q at The Shadows (Big Tee Q)
Tomorrow could be last TTR before the shirt to Braveheart on November 1st.
Prayed for Domos upcoming procedure. Travel for Kingpin and Lockout.
Another great morning at Copper Beach. I woke up dead tired and led a workout that I’d never do on my own. Plus, before F3 – I would have shied away from this type of strength work. Grateful for the men of F3 who lean in and get better together.
Until next time,