nom de guerre

AO: The Wreck

When: 05/01/2023

QIC: Sprocket

PAX (14): Bear, Blue, defcon2, Donor, Echo, Manchester, Matt Shields-Norm, Meltdown, Moonshine, Mountain Mama, rip, Sell-out, Sundance


The past several weeks have seen some Wreck PAX visit and even Q at Bad Apple AO, so, it was time to return the favor and pay respects to where QIC’s F3 journey began.













Disclaimer given, QIC lead PAX up the hill to parking lot for SSH’s, Mtn Climbers, Michael Phelps, Sungods, copperhead squats and zero Caitlyn Jenners (it’s a TX thang-don’t ask), all else done IC, some OYO, 15 reps all. On to the playground…

































The Thang:

The 22’s

Simple, not easy.

Rep’ counts: 20-2, 18-4, 16-6, 14-8, (you get the idea), all the way down to 2-20, *then*, run a lap from playground to flag then uphill around baseball diamond then to steps leading back to playground between each superset and upon completion of supersets.

Round 1 superset: Bonnie Blairs (Alpha-count [double]) + Mercans.

Round 2 superset: Jump squats + Renegade Rows (Alpha-count)

Back to flag for Peter Parkers, flutters kicks, Parker Peters, Diamond Mercans, Freddie Mercs and plank work


























































































Alpha Region convergence this Saturday, 6 May at Wreck AO, 0600 Pre-Ruck/Run, 0700 Workout. Bring FNG’s, text, call or mssg some Kotters and get ‘em out.































Naked-Man Moleskin:

Good seeing some OG’s and meeting some RNG’s. Can’t imagine a better way to kick off a new week and month. ‘til convergence, Sprocket out.













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