AO: StinkHill

When: 03/06/2021


Number of Pax: 11

Pax Names: Average Joe, Cowboy, Finkle, Freefall, Gandalf, Happy Gilmore, McGruff The Crime Dog, Scully, Sunshine,

Number of FNGS: 1

FNG Names: Jarret

QIC: Sunshine

The BackBlast:

Started off the day with sprints, 5 rounds with 10 merkins.  Then we did an F3 version of Lumberjack 20 (CrossFit Hero WOD). 10 merkins before each movement then 400 meter run after.

  • Dumbbell Deadlift (35lb)
  • Coupon Curls
  • Dumbbell Tricep extension (35lbs)
  • Dumbbell Thrusters (10lbs)
  • coupon push press
  • Coupon lunge twist
  • Jump Rope (40 reps)

ended the workout with 8min of Tabata
4min – big boy 20 sec , homer and marge 10 sec

4min – plank hold 20 sec, hand release merkins 10 sec

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F3 Hampton Roads