Date / AO: 5/11/19 @ Armada
Q: Macaroni
PAX: (12) Macaroni, Torch, Blood Clot, Oregon Trail, Dr. Claw, Bartman, Waterboy, Lump, Braddock, Hozer, Maytag, Hackface
6:28am – QiC rolls in after stopping to get coffee and donuts RIGHT on time. Can’t think of a better way to start a beautiful, crisp Saturday morning.
Warm-O-Rama:
20 SSH in cadence
20 Slow Count Merks in cadence
Willie Mays Hayes (OYO)
Arm stretches (OYO) – Front shoulder pulls, overhead tricep pulls
The THANG:
Q provides a brief rundown of the plan for the morning, and off we go…
(15min) Indian run around 1mi loop w/speed bump for some muscle failure +3 partner assisted pull ups
(35min) Circuit – teams of 2pax/ea, 6x stations, 2min ea station, 30sec between, 2 full rotations
Stations include:
Station 1 (abs) = partner assisted sit ups (1min ea)
Station 2 (upper body) = merkins
Station 3 (lower body) = 2x jumping jacks + kick
Station 4 (abs) = Side plank leg kicks/toe touches
Station 5 (upper body) = walking planks
Station 6 (lower body) = broad jump w/3 small jumps backs
A few minutes to spare = Finish strong w/Macaroni’s (in)famous partner bear crawl relay!
Moleskin:
Blessed to start the weekend w/a great bunch of HIM’s that push and challenge me w/every interaction. Saturdays at Armada are what F3 is all about! Thanks fellas!
God bless! Until next time,
Macaroni out
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