02/10/2024 - Trojan - 12 Stations for heartbeats, sweats & gasps

AO: Trojan

When: 02/10/2024

PAX:

Number of Pax: 9

Pax Names: Biscuit, Broken, Deuce, Dr. Luck, Halftime, Long Haul, Spoiler,

Number of FNGS: 2

FNG Names: Halftime, Fastback

QIC: Spoiler


The BackBlast:

We had 2 pax from downrange here on “ business”, McGrubber and an FNG, now Fastback.

Disclaimer accepted by all.

WARM UP.  All IC

Neck Rolls

Trunk Rolls

SSH

Huggie bears

Wonder Bra

M. night clubs

Abe Vagotas

Grass Pickers

Cincinnati Toy Soldiers

Hill Billy’s

Parker Peters

Plank Jacks

 

Set of Parking lot tracers

 

BEATDOWN

The 12 stations to generate sweat, raise heart rates, and increase lung capacity.  Done for 35-50 seconds, based on the run stations, and then rotate on to the next.

1. Burpees. ( duh, they are amazing)

2. Goblet Squats

3. Goblet Swings

4. Run

5. Dry Cleaners.  (Fold & Press)

6. Thrusters

7.  Press Benches

8. Run

9. Dips

10. Inverted Rows

11. Table Traverses

12. Run

 

Just Shy of 2 full rounds.

Named “Fastback” from Charlotte, and our own FNG, who left early for an “important “ meeting, appropriately named HALFTIME.

Thank you to these men, and everyone who came out.

 

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Lehigh Valley