Backblast: FOS 10/28

26 rip-roaring PAX gathered in the gloom to get the week started off right. After an on point disclaimer from RWB QIC Dean and nod to a PAX brother from another, welcome Bongo we moseyed to the would be beat down station for FOS AO for WOR. After a Dean lead WOR, 15 PAX, Slice & Dice, Kay, Gilmore, Pacer, Boone’s Farm, Radar, Fudd, Tender Foot, Shear Conn, Bongo, Checkbook, Chipper, Elaine, Fortran went to try their hand at the Northern Cream Puff Challenge, see Dean’s post. Meanwhile 11 PAX, Deliverance, Special Ed, Blue Hen, Water Wings, Duvet, Flounder, Epstein, Mulligan, Tarde, Hook’em and YHC Bambi opted for a FOS version of their own challenge.

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RWB PAX off to the Cream Puff
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FOS PAX prepared to sharpen iron

FOS – 3 rds x 10 reps (not for time)

  • Press
  • Fly
  • Deadlift
  • Bent Over Row
  • Renegade Row
  • Kettle Bell Swings
  • Squats
  • Seated Shoulder Press
  • Hang Clean
  • Lateral Raise

EC – core work – bird dog with weight and PAX partner hammer pass

Finished off with a bit of cardio – gasers – 3 rds 50%, 75% and 100%

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Hook’Em pulling up early on the 3rd rd 100% – rest up

MARY – Dead Bug, Box Cutters, an all PAX weight passing hammer

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Kay going with the flow on the weight passing direction

COT: Mulligan’s coworker committing suicide last week – reach out to a PAX – no one struggles alone – F3 brothers are here to listen and help; St. Jude’s Marathon – Mulligan running 5k, Alexis and family

Gilmore lead us out.

An honor to lead, Bambi

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