AO: ao_the-swanson
Q: Legs
PAX: Go Blue, F3fastimes, Spinal Tap, Scarecrow, Monsanto, Legs
FNGs: None
COUNT: 6
I’m going to do my best to give you stone legs in today’s beatdown. Because you can’t smoke a rock

WARMUP:
SSH x 15 IC
Sun Gods x 15 IC
String Rippers x 15IC
Squats x 10 IC

THE THANG:
Stone Legs
Based on a number of participants, we had a few stations that we rotated through. The time was set by the person doing the farmer carry of the coupons down the slight downward slope Hill. And then at turnaround point they set down coupons and picked up a sandbag and lunge walked back. Everyone else was working at their station and then rotated once that person got back up the hill. After completion of one round of all stations, we did an exercise and then a short mosey around the circle. We completed two rounds and here were the two exercises that we did respectively after each round:
– Imperial Squat Walkers x 20 IC
– Monkey humpers x 10 IC

Stations:
Bulgarian Split Squats
Step Ups
KB Goblet Squats
Broad Jumps /Jump Squats
Calf Raises look
KB/Coupon Swings
Lunge carry coupon OR Farmer carry coupon down and switch

The F3 Chair of Death
Wall Sit – 60 sec
Al Gore w/ Overhead Claps – 45 sec
Wall Sit w/ seal claps – 30 sec
Al Gore – 30 sec
Wall Sit – 30 sec or hold to failure!

MARY:
Alabama Ass Kickers x 10 IC
Imperial Walkers x 10 IC
Flutter kicks x 10 IC
Dirty Dogs x 10 IC
American Hammers x 20 IC

ANNOUNCEMENTS:
– Book club is looking like it’ll be on the 20th of February. The book is tribe by Sebastian junger
– Monsanto is coordinating a clown car down to a Denver location for help on completing winter yeti challenge.
– First aid training coordinated by scarecrow is this Saturday. Check Barn house for slack update

COT:
Q closed in a short prayer. Lifting up a few prayer requests as well as thinking of all the guys that couldn’t make it out this morning.