08.16.22 Triathlon

AO: Oakery

QIC: Ghost

PAX: Output, Dad Joke, Fishman, Fire man, Mad Dog, Ram,


60 degrees and dry.

Warm up

  • 20xIC SSH
  • 10xIC Hillbillies
  • 10xIC halos
  • 10xIC daisy pickers
  • calf raises 15 each side OOYO

The Thang

  • Bataan death march – 5 burpees for the person in the back, Zigzagged up Jackknife to Filbert and back
  • Triathlon – Circuit with three exercises that mimic triathalon
  • 1st circuit – side parking lot – swimming motion by entrance 20reps hard count, run to corner 20 freddie mercuries, run to other corner 20 bonnie blairs soft count.
  • 2nd circuit – north side of school – coupon rows 20 reps, run to Jan’s garden for mountain cliimbers 20 reps, run into alcove to blue door and back.


merkins x15 IC

box cutters x 12 IC


We’re on the map!

We’re officially on the F3 Nation map. We want to be welcoming and ready to receive downrangers.

Gave tips to new and future Qs

Ghost out

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