Patmos A.O.
Rained early this morning. Damp, but cool.
PAX: OCB, Crash, Daffy Duck (FNG), Hot Carl (FNG), Optimus, The Mick, Peyton, HHH, Kato, Bob Villa, Schnitzel
Q: PacRat
0530 (and 30 seconds)
WarmUp
Bean Pickers x12 IC
Little Arm circles 10/10 IC
Big Arm Circles 10/10 IC
SSH x30 IC
Perfect Squats FTH x12
Perfect Merkins x12
Count (12 PAX)
Mosey to the near playground
PreThang
3 PAX at each pull/chin station
5 pull/chin/hang, back of the line
Repeato
Repeato
4 pull/chin/hang, back of the line
Repeato
Repeato
3 pull/chin/hang, back of the line
Repeato
Repeato
Mosey to the trail, form 2 lines
Indian Run down the trail to Playground #2
TheThang
DORA-like
2 man teams. Instead of reps based, we went rounds based. Only clean reps cuz there’s no arbitrary number to hit. And bad reps don’t do anyone any favors.
PAX1 – AMRAYCDC Merkins
PAX2 – Playground lap
3 rounds total
PAX1 – AMRAYCDC Squats/Jump Squats
PAX2 – Playground lap
3 rounds total
PAX1 – AMRAYCDC LBCs
PAX2 – Playground lap
3 rounds total
Indian Walk to the trail
IR back to Playground #1
Back to pull/chin stations for a Repeato
5 / 4 / 3
Last IR up the hill to the Flag
Mary
Yogurt Stretches
0615
Moleskin
Awesome Patmos numbers today. Last minute pickup. I shoulda left for work earlier, but I’ve been out a week and I needed this. Decent cardio and pull/chins. Not much else one could ask for
Schnitzel – Kotters to you brother. Good seeing you out there. You’re still looking trim and you’re holding your own. Looking forward to seeing you next Monday.
Welcome Daffy Duck and Hot Carl. You guys did awesome and HC was an excellent teammate. Crash has a way about him. Encouraging, funny, and no doubt took a bit of pleasure in introducing you guys to F3
I’ll be OOT for a week again fellas. Hold the fort down while daddy’s gone. SYITG next time. God bless.
73’s
PacRat
KD9GNS
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