YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following…
- Warmarama
- Get warm – 20 mtn Climbers OYO
- Mosy
- Inch worms, merkins, Ukrainian soldiers, dead man hang
- Continue Mosy – football style warm-ups along the parking lot lines
- COP 1 – Tennis Court Indigenous Crawl
- Line up along fence – all crawl to the left in plank position
- Rear Pax does merkin – sprints to the front
- 1/2 way around the fence line
- Stop – I.C. Xo’s
- 1-legged squats (20/leg)
- Repeato indigenous crawl back to the front
- 1-armed merkins (10/arm)
- Note: Doing supported 1-legged/armed work allows us to focus on building muscle in perhaps our less dominate side that we naturally tend to favor – great burn!
- COP2 – CIRCLE OF BEEF
- YHC had placed a clocktower full of weighted implements in the rear parking lot
- 10 stations – each station was “tabata style” – perform 50 seconds/to failure – then 10 second break as we rotated to the next station
- Each pax got to experience the love at each station along the circle…
- 1 – 62#KB – Squats/Swings
- 2 – Wide Grip Merkins
- 3 – SSH’s
- 4 – Cindy – Curls
- 5 – Dr. W’s
- 6 – Cindy – Skull Crushers
- 7 – Burpees
- 8 – 45# KB – Upright Rows
- 9 – Mountain climbers
- 10 – LBC’s
- Finisher – 1 minute plank – F3 CREDO AND PRINCIPLES!
- Indigenous Mosy back to the tennis courts
- COP 3 – Merkin Jax Suicides
- A crowd favorite from my last R&R Q – follows the suicides framework
- 1 HR Merkin
- Bear Crawl to 1st line
- 4 Plank Jax
- Crawl Bear back
- Repeato to next set of lines with 2/8, and 3/12 of aforementioned XO’s
- Timed out at the 3/12 set and MBTTF
- Flag – Stretch – TIME!
- Numberama, Namearama
- Announcements
- Frozen triangle 2/10
- GTE Training
- Before R&R
- Pumphouse Sunday
- ALSO – doing a 7am Sunday Longmeadow (chester) Ruck for those on southside – hit up state farm for details
- Prayers
- Healing for Cookie’s family friend
- Wildcat surgery recovery
- Doozy for new business/bidding opportunity
- Staying safe from cold and flu season!
- NMS
What an honor to lead at Timberwolf. This AO was my 2nd ever posting for F3 back in May so I’ve felt welcome with this team. Great AO that always has some good mumble chatter and hilarious jokes. Props to several PAX (Mudslide, Heist, et all) who did not shy away from the 62# KB work – way to push it and gain some muscle! Make sure everyone stays safe and protected from the nasty colds and flus making their way around – SYITG!
-State Farm
