THE SCENE: 53 Degrees, Uber gloom
F3 WELCOME & DISCLAIMER
This is same Q as 12/2/17. Let’s see how much more we can do that day one!
WARM-O-RAMA:
Pre-Ruck/Run warm up 3.0 miles (10 weirdos)
BAC x 10 ED
SSH x 60 IC (Belding wanted 100)
Tempo Squat x 10 IC
Tempo Merkin x 10 IC
Happy Jack 4 Rds
THA-THANG:
Ascending Curb Crawl: Powell HS driveway. Crawl from curb to curb with decline merkin at each curb. Increase number of merkin each time across driveway until reaching 13 merkin.
Mosey to back lot.
Kraken: Complete first exercise at each station, complete lap around stations and start first exercise at next station. Complete exercises in order.
- Station 1: Squat, Jump Squat, Smurf Jack x 10 reps for each
- Station 2: BBS, LBC, Flutters (4 ct) x 10 reps for each
- Station 3: Merkin, CDD, Shoulder Taps x 10 reps for each
- Station 4: Mtn climbers (4ct), Peter Parker (4ct), Hello (?) Dolly (4ct) x 10 reps for each
Mosey back to front lot
Burpee Dan: 1 Burpee: 4 lunge, 2 Burpee: 8 lunge etc. from one end of parking lot to other.
3.0 miles total
MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is about helping each man in the PAX be better. Not just physically but in being a leader. We help each other be leaders in our home, work, and community. This PAX has done that well over the past year and will continue to excel at encouraging and promoting leadership in 2019.
MOLESKIN:
ANNOUNCEMENTS: