AO: RICHMOND HILL
QiC: Crablegs
Date: 03/15/2025
Title: The Brick, the Bag and the Break
Number of HIMs: 7
Bluey, Dump truck, Low Tide, Murdock, Salmonella
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Side staddle hops
michael phelps
trunk twist
over head arm pulls
turf pickers
Tha Thang:
5 Total rounds
rd 1 – 1 min push press w bag/brick & break= plank
run to next corner
rd 2 – 1 min curls w bag/brick & break = air squats
run to next corner
rd 3 – overhead tricep press bag/brick & break= flutters
run to next corner
rd 4- OHP brick/bag & break = side straddle hops
run to start spot
rd 5- dips from bench w brick/bag & break = t mercs
COT:
– Thankful for F3
– Prayers for a safe weekend
– Prayers to be better husbands and fathers