YHC was unable to decide what today’s theme should be – so TGIF at Satan’s Hill had a variety of elements for all PAX to enjoy. The Warmarama – all Partner stretches. The Thang – Satan’s Circle of weights. The tunes – 90’s rock and hip hop. The finisher? Coffeerama on the banana truck tailgate. Random grab bag of YHC’s favorites – but somehow it worked. Thanks to this group of Friday Freakbeasts for always being down for the nastiest beatdowns while having some fun. As @boberry and @heist tenderly partner stretched – they saw the following…
- Warmarama
- Mosy
- Disclaimer
- Partner Warm-ups: Stretch. Booyah Merkins. Leg Tosses. People’s Chair.
- THE Thang – Satan’s Circle
- 45 seconds reps, 15 seconds rest/rotate
- 12 stations, 12 PAX, all 12 stations w/ some sort of weight involved
- Complete 6 minutes of stations –
- Take a “break” – by Sprinting up Satan’s Hill
- Repeato until death 🙂
Stations were as follows
- 60# KB – Swings
- Cindy – OH Press
- Heavy Sandbag – rows
- Cindy – WW3’s
- Light Sandbag – Snatch
- Cindy – Curls
- Rogue Ball – Squat Toss
- 45# Plate – Mario Kart
- Cindy – Blockee Burpees
- 45# KB – Renegade Rows
- Cindy – American Hammers
- Cindy – Plank Jax (Feet off and on Cindy)
- After a few rounds – Finish with BURNOUT ROUND!
- 20s Reps, 10s rest/rotate – complete all 12 stations
- One final partner “Catch me if you can” – 3xBurpee + Bernie up Satan’s Hill
- MBTTF
- Finish with some partner stretches
- Called time 1min early for some 2nd F Coffee on the tailgate
- Names, Numbers
- Announcements: R&R Ruck, Sunday evening ruck w/ DTH, Sign-up for GTE47!
- Prayers: Get Purple Rain and Hermie healed up. Thankful for those that could make it out
Really enjoyed bringing some of the old crossfit tricks to F3. With the focus on rucking/running these last 2 months it’s nice to move a little bit of heavy shit around. So thankful to have a group of guys to start off the Friday/Weekend on the right foot. Nice to get to know Leche and NTB more during coffee time. Shout out to @mudslide for helping bring the sand bags to this beatdown – thanks brother. Great job men! SYITG!
-State Farm
