07/14/2022 - Two Wolves - Gloop’s 2 Year Manniversary
AO: Two Wolves
When: 07/14/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Augustus Gloop
Introduction
Pre-blast Two Wolves
Black Diamond
Thursday 7/14/22 5:00am
@channel Join YHC tomorrow at Two Wolves as I celebrate my 2 year Manniversary with F3. Over the past couple years, I’ve been to a lot of great beatdowns, experienced many ups and downs and always had F3 brothers to push me.
Tomorrow I’ll try to return the favor. There will be ups. There will be downs. We will be pushing for a full 60.
Bring a coupon, vest and shoes for all surfaces.
HC Below
Disclaimer Provided
5 Core Principles
LFG
Warm-O-Rama
WoR
20 SSH
10 Good Mornings
15 Copperhead Squats
15 Tempo Merkins
Coupon Mosey
The Thang
Thang 1
Mosey to East end of parking lot
Vested Burpee shuffle
All PAX got about 50 burpees
Thang 2
Coupon Mosey to end of field
Divide PAX into 2 groups
One groups Indian run Path loop
Other group coupon Flutter kicks
Switch
Next with Mtn Climbers
Next with Plank jacks
Next with Coupon Jumps
All PAX got 4 rounds of Indian runs and core exercises.
Rifle carry coupons across full field to base of hill
Thang 3
25 Curls IC
Run 1/2 hill, back down, then full hill
25 Chest Press IC
Run 1/2 hill, back down, then full hill
25 Goblet Squats IC
Run 1/2 hill, back down, then full hill
25 Dips on Coupon IC
Run 1/2 hill, back down, then full hill
Repeat for 3 full rounds
All PAX stayed repped together and ran together.
MoM
Coupon Mosey back to flags
Held Plank to 6
Circle of Trust
Wrapping up 2 years in F3, I’ve experienced many ups and downs personally and physically. Injuries and setbacks can be frustrating, but the men of F3 have always had my back pushing me to be better and support along the way.
I hope I have done the same for you all over the last two years. I’m proud to be a part of such a great group of men.
Naked Man Moleskin
As I planned the workout, I wanted to throw in a cardio/core burner. Thang 2 was new and pushed me personally. Will have to think up some mods for future workouts.
Started WoR with other PAX rolling into the regular workout. Ended next to the BC as well. At the end, CK suggested we intertwine BD and reg BC for last 15 minutes to give PAX who don’t normally do Black Diamonds a taste. I believe this is something we should consider.