AO: Ironclad

When: 08/07/2021

PAX:

Number of Pax: 5

Pax Names: Joker, Les Miserables, Marvel, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Wicked


The BackBlast:

 

Conditions – 70, Humid, and Drizzle

F3 & Covid Disclosures – Check

Warmarama

Michael Phelps x 10 IC
Sideways lunge x 10IC
Lunges x 10IC
Hamstring Stretch x 3 on each side 10 Count
TTT x 10IC

The Thang

Partner up – one partner sprints every other section of the fountain while the other partner runs to the top of the Ferguson parking garage (8 floors) using the stairs and comes back to relieve sprinting partner.  Winner is the first team to have each PAX complete 3 sets of stairs.

We had 5 so we modified with a team of 3 that performed 2 Stairs.

11’s by the Fountain

Box Jump/Merkin

Big Boys/Step Up

 

Mary

inch Work 10 yards

1 minute Chill Cut Plank

COT

COT – Jason Wilson Youtube Video  https://youtu.be/ooAOc9Fwg0U

It’s okay to cry.

Moleskin 

– The race was very competitive.  The two teams finished 10 yards apart.

– Wilson and Joker ran an extra set of stairs post workout to keep up with the 2 man team.

– YHC’s Whoop strap said this was the hardest workout I have participated in since I got it 3 months ago.

Announcements

– completely forgot.

Leave a Comment

F3 Hampton Roads