F3 Woodshed - Ash's Last Q, as a resident of Columbia

Rogue?

F³ Iron Yard YHC Q

Rockwood Gamble

Nativity Ruck Rehearsal #2 2025

STRIDELITE:
https://www.strava.com/activities/11215555992/overview
YHC took off for some miles and joined stride for a few as well. Got some nerdy stats conversation in with Eggo.
WARMUP:
YHC rolls in late as he overdid the Stridelite and should have cut the route on Meetze and not on 378. :flushed: Rock Drop didn't seem too concerned though.
https://www.strava.com/activities/11215557134
Mosey across the parking lot
1. SSHX X20 OYO
2. Merkins X20 OYO
3. Squats X20 OYO
Mosey
1. Low plank hold 1 min
2. Side plank hold 30 sec
3. Other Side plank hold 30 sec
Mosey
1. Jane Fonda
1. Up-Down, CW and CCW X10 IC
1. Fane Jonda
1. Up-Down, CW and CCW X10 IC
1. Repeat on the otherside
Mosey to car and get the gadgets and gizmos
THE THANG: :kettlebell: 
Tabatta with Kettlebells 45 sec of work and 15 sec of rest between stations
1. Thrusters 45 lbs kettlebell
2. Curls 30 lbs kettlebell 
3. Flutter Kicks
4. Single Leg Deadlift Left Leg
5. Single Leg Deadlift Right Leg
6. Low walk with the band in the parking space
7. Triceps Extension Left
8. Triceps Extension Right
9. WWIII Sit-Up
10. Ab Roller 
Rise and repeat the cycle till time
The Thrusters definitely kicked YHC's butt and Rock Drop was also sad the timer kept going off ha! The PAX put in the work this morning. :aye:
ANNOUNCEMENTS:
04-24-2024 0500 Drew Barr Memorial Run stampede
04-27-2024 stride 10 year anniversary


Learn more about F3 at https://f3nation.com

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F3 Woodshed - Ash's Last Q, as a resident of Columbia

Rogue?

F³ Iron Yard YHC Q

Rockwood Gamble

Nativity Ruck Rehearsal #2 2025

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