It’s getting within close to a month of the 1776 CSAUP and today proved once again that it’ll be no joke.  We were able to get through 3 rounds of 25 reps of each of the following exercises.  Some Pax finished their 3 rounds in less than 40 minutes, but as YHC said at the beginning the goal was for all of us to make it through 3 rounds.  So rather than making it through another 1/2 round we did what eny good F3 participant does and went back for the six.  Everyone left stronger and everyone got a good preview.

Kettlebell Swings

Merkins

Goblet Squats

Row The Boats 

Overhead Press 

Tricep Dips

Thrusters

WW2 Sit Ups

Cleans

Derkins 

Lawn Mower Rows 

Flutter Kicks(2 Count)

Moleskin: It’s incredible to watch progress of all Pax and pushing one another, I know that when I first started this workout would have done me in, and now I look forward to ones like this.