Date: April 9th, 2021 (~55°F)
AO: Firepit
QiC: Jorts
PAX: Flava, Whoopi, Winger, Spandex, Sanctions, Clickbait, Beans, Gig'em, Hackface, Vespa, Braddock
Pre: Hackface, Clickbait, Beans, Waterboy
In light of the rucking Nightpath tonight, full warning was announced in the pre-blast.
Two brave PAX are attempting the double of #firepit and #nightpath today. Good luck Clickbait and Spandex!
RFT's = Rounds for Time
Piloted at #MinorComplex, this is the official launch of RFT's for F3 Franklin.
The Fran is a popular crossfit workout using a 21, 15, 9 rep sequence for time.
Warm-o-Rama
SSH, Forward Fold, Willie Mays Hayes, Runner's Stretch.
Mosey around the School.
The Thang: Fran RFT's
One round is:
Hard run lap around the school
Complete 3 exercises in sequence.
Burpees, Pull-ups and Lunges.
@ 21 reps each
@ 15 reps each
@ 9 reps each
Hard run lap around the school
Round is complete.
Range of outcomes between ~11min to ~15 min.
We completed 2 rounds.
Mary
Merkins, Cat Cow Child Pose Flow
Alabama Prom Dates, Duck Walk
Finished with one timed lap around the school.
Our best wishes to all PAX at #Nightpath tonight!
Leading as Q continues to be both challenging and rewarding.
Reminder for April we are logging best times for specific sprints and distances.
Jorts
Comments