No Extra Time for You!

I pulled up to setup and there were a lot cars there already. This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips. He was just taking his time making his way to the playground. Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup. — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:

Row

Kettlebell rows

TRX Station 3:

Tricep Press

Kettlebell Tricep Extension

Battle Rope Station

Alternate Rope

Low slow flutter

Pit: – Each Pax did three rounds in the pit

Pull ups

Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall. 3 Pax Members counted down from 10.

Ran back to the stations for the following. During the following section the Q asked for extra time. Not much love was given for the following request. Apparently F3 workouts start and end on time. 🤷‍♂️

TRX Station 1:

Cable Cross — Timer 20 Reps

Kettlebell Chest Press

TRX Station 2:

Ts to Is

Kettlebell Bent over Rows

TRX Station 3:

Bicep Row

Kettlebell Bicep Curls

Battle Rope Station

Thunder claps

Kettlebell Swing

Pit: – Each Pax did three rounds in the pit

Pull ups

Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

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