Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.
Here is how everything went down:
- Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
- Warmorama:
- SSH
- Hillbillies (very difficult to count this)
- Ukrainian Soldiers
- Merkins
- LBC
- Deadman hang (left/right)
- Block work
- Many block stations with cardboard cards calling out exercises, including:
- Sumo squat
- Sumo squat high Pull
- Feet on block werkins
- Block Deadlift
- Block front squats
- Block plyo pushups
- Block swings
- Block OH Press
- OH block hold with squat
- Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
- bands for monster walks
- KBs for some rows
- Many block stations with cardboard cards calling out exercises, including:
- Karate with Hermey:
- front kicks
- sidekicks with a shuffle
- round kicks
- jab
- jab front kick
- uppercuts
- speed bag with a runner timer
- horse stance with karate punches
- Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.
Time/Numbers/Names.
Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).
Announcements:
- CSAUP Tomorrow at Godwin
- SOJ lunch at Rusty Taco next Thursday
- SOJ family get together on 5/21. Ask OC or McGruff how you can help
Wildcat took us out in prayer.
Yo, did you know? Cinco de Mayo:
Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations