Q: Skeletor (Tyson Canup)
PAX: Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Porthole, Old English
FNGs: 2 Porthole, Old English
COUNT: 7
WARMUP: Rounds of SSH with traditional exercises like tempo merkins, Knox cherry pickers, and tempo squats in between.
THE THANG: Heavy day, 7 stations, each man at a station with a sandbag. Rotate through each station for two rounds
Round 1/round 2
35# kettlebell KB swings/snatch
40# bag front rack squats/sandbag burpees
40# bag curls/curls
60# bag bent rows/cleans
20# bag tricep extension/OHP single arm
80# bag dead lifts/dead lifts
53# kettlebell farmer carry/shoulder carry
Carry man was the timer, rotate when he returns to start position
MARY: punishing core exercises from Skeletor
ANNOUNCEMENTS: F3 in the Nude, was a blast. Be sure to be there next year.
-Giant thanks to our 2ndF Q for pulling the men together for an outing yesterday. It looked like y’all had a great time.
-SHOVELFLAG HANDOFF!!!
Thursday, Aug 3 5:30AM at the Project let’s be there to support our brothers.
-Steam comes to Rampart to Q for us on August 7th. Let’s show up here to support him.
Looking forward to a Wingman Q on Wednesday and a Feeny Q on Saturday.
COT: