- THE SCENE: 70 degrees clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC - Quad Stretch single leg squats x 10 B (one arm on buddy shoulder for support)
- Pharoh Squats x 10 IC
- Deep Lunges x 5 IC
- SSH x 20 IC
- Baby Arm Circles x 11 IC (Both directions)
- Daddy Arm Circles x 11 IC (Both Directions)
THA-THANG:
- Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
- Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
- Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
- Run 225 yds to Back HS lot to the Bearpee Trail
- Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
- Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
- run 2 laps around splash pad holding rock overhead
- Return to rockpile and do 5 Burps
- Mosey to splash pad and grab a buddy
- Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
- Jog to super Mario mushroom posts
- Jump up on each mushroom and sprint b/w until reach planter boxes
- AT Planter Boxes: 10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
- Return to P Lot and jog to curb A…lunge to Curb B
- MARY:
- Low Flutter x 20 IC
- High Flutter x 20 IC
- Low Dolly x 20 IC
- High Flutter x 20 IC
- LBC x 20
- Captain Thors
COUNT-OFF & NAME-O-RAMA
A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
CIRCLE OF TRUST/BOM:
Be strong and trust in God when false accusations are thrown your way. Retaliation is never the answer. Continue on God’s path and follow HIS example
MOLESKIN: - This was a tough workout but No man was left behind.
ANNOUNCEMENTS:Congrats to Herbie for selling his house. Plan on Fast N Easy moving him to the new house!!!