We Have Upper Bodies Too

Tue, Dec 31, 2024•Rapho Park
We Have Upper Bodies Too
33°
Clear (feels like 28°)
1 mph N
DATE: Tue, Dec 31, 2024
AO: Rapho Park
Q: Patches
PAX (6): Barn door, Caterpillar, Patches, Sidecar, Stall, Sunspot
BACKBLAST:

Warmup

– Rifle carry CB’s over near the pavilion

– Michael Phelps, imperial storm troopers, arm circles, circle arms, wonder bras, grass pickers

 

The Thang

Circle up

HRMCPR’s – sets of 10

HRPCMB’s – sets of 5

HRM&MB’s – sets of 3

Quick mosey, then repeat

 

5min EMOMs. At the bell, complete the number of reps within each minute. 2 rounds through

  • 30 bent over rows
  • 30 Shrugs
  • 20 Alt shoulder press
  • 20 Top grip curl
  • 10 Block no surrenders

25yd murder bunny out, Crawl Bear drag back

25yd murder bunny out, Bear Crawl drag back

 

stretching session

 

COT

Thankful for a great year with a great group of men and the continued growth of F3 Lanco. Thankful that God desires relationship with us and that we can know our Creator and Sustainer.

prayers for Swanson and his M, travels for Sunspot and his M, injured PAX (Blue, Oneshot, Tinker,etc.), and that we will be more bold in praying for and with others.
Thanks for a great 2024 men! F3 wouldn’t be the same without each and every one of you. Literally