spoke & wheel of pain #2

AO: The Bridge

When: 06/30/2023

QIC: Birdie

PAX (7): Birdie, Dinghy, Hackeysack, Potter (Matt Rowand), PuffDaddy, Spackle, FNG-Escobar


After disclaimer & reminder about 5 core principles of F3, we started for Wind Mills, Weed Picker, SSH, Copper Head Squat & Morrocan Night Club.

The Thang:

In the main green area, YHC setup 7 pain stations and a hub in the center. Pick a starting point, performed the exercise and go to the hub performed 3 burpees and go to the next stations. Once one round completed, moseyed around the green and then repeat.  1st round: 30 reps, 2nd round: 20 reps & 3rd round: 10 reps.

  • Hub: 3 burpees
  • #1: Curl
  • #2: Monkey Humper
  • #3: Overhead Press
  • #4: Gobblet Squat
  • #5: Mercans with Coupon
  • #6: Kettle Bell Swing
  • #7: Crunchy Frog

We managed to complete at least 2 rounds and YHC called for time and headed back to the flag.

With a few few minutes left, we did Gas Pumper, LBC & Box Cutter.


Pray for Spackle will be camp counselor at church summer camp next week.

Pray for safe travel for my dad & nephews and for other PAX who are traveling.

F3/FIA Convergence 1st weekend of August & ReadyMix Quad 2nd weekend of August, check Slack for detail.

Naked-Man Moleskin:

Welcome FNG Escobar. It was an honored to lead this morning, until next time.

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