Let Me Give This A Try

Let Me Give This A Try

QIC

Bronco

AO

The Deep End

PAX

• Banana Bread
• Bergundy
• Bronco
• Fixed Gear
• Kodak
• McFeely
• Munger
• Styrofoam
• Webelos

Workout

WOR

SSHs (20)

Michael Phelps (12)

Breakdancers (10)

Abe Vigodas (10)

Old Man Stretch

Squats (4 count) (10)

 

THANG 1: R1=30 reps; R2=20 reps

2 hand swings then10 diamond merkins

Single hand swing then 10 diamond merkins

Single hand swing then 10 diamond merkins

 

Carries to and from East Avenue

Round 1: 2 bell suitcase carry / plank

Round 2: 2 bell front rack carry / plank

X2

 

Stations: 40 sec on; 20 sec rotation / recover

Station 1: Kettlebell Swings

Station 2: Goblet Squats

Station 3: Single-Arm Rows

Station 4: Reverse Lunges with Goblet Hold

Station 5: Press

X2

10 Cleans each arm

5 Clean and Press each arm

COT
I shared my gratitude to Kodak who started F3 in Oak Park. I learned a lot about the fellowship that comes from working hard in the Gloom with and from him. I also acknowledged his patience and vision in seeing me as a leader that I did not see in myself. Many thanks to the big man. We are different “flavors” and I couldn’t be more grateful to him for the opportunities to grow he opened for me.