F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Timberwolf Smack down

9

8 brave soles (6 from NM) made it out to the cool embrace of the morning. Little did they know what was waiting for them. As the Q gave instructions, Honeymoon led the short warm up as there needed to be time for what lay ahead….

Partnered Up, split the count between the two partners. One Active and the other on Active Rest (lol).

  • 150 Sandbag Overhead Extensions                          Rest: Wall Sits
  • 200 Lateral jumps over matt                                     Jog around Cone – Transition next station
  • 200 Merkins                                                                  Rest: Push Up Plank
  • 40 Tractor Tire Flips                                                    Jog around Cone – Transition next station
  • 150 Shoulder High Pulls with buckets of gravel     Rest: Wax on ab work
  • 400 Jump Ropes                                                          Jog around Cone – Transition next station
  • 150 Sandbag Shoulders                                              Rest: Mountain Climbers
  • 200 Lateral jumps over matt                                      Jog around Cone – Transition next station
  • 100 Burpees                                                                  Rest: V-Sits
  • 150 Jump Squats                                                         Jog around Cone – Transition next station
  • 200 Banded Bicep Curls                                              Rest: V-Sits
  • 150 Ball Slams                                                              Jog around Cone – Transition next station

Light jog back around to the cars, notice just enough time for a quick round of dominos/ring of fire/duck, duck goose – Ring in Vsit, 10 merkins, run around next guys’ turn.

We were very fortunate to be joined by two great FNG’s both from NM and nothing better than indoctrination by fire!!  Welcome Beaker and Manziel!

 

 

 

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9 Comments

  1. Killer Q Sparky! You need to bring that circle of pain to Dog Pile! Welcome to Manziel & Beaker. Look forward to seeing y’all in the gloom soon! Nano region New Market might get big enough to be a region on its own!

  2. Great Q Sparky. Time to take the Sparky House of Pain show on the road brother – sign up for NoToll or another AO. We will hook up a trailer to your car and pay for the extra gas mileage, but you’ve gotta spread the wealth and joy and PAIN.

    Great job guys. Beaker and Manziel (I suggest a change to BEVO to go with his wife’s Longhorn tagline) you have been initiated by fire indeed. Way to gut it out fellas.

  3. Great job Sparky! Way to bring it today!

    Welcome to Beaker and Manziel! You guys rocked it. The nano region is growing.

    Way to go fellas! I’m beat.

    McRib

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