THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp
SSH X20 ic
smurf jacks z10 ic
plank jacks x10 ic
merkins x10 ic
Surfees x 5-6
squats x20 ic
imperial sq walkers x10 ic
oh, we threw in some burpees too
THA-THANG:
- Rt 66 to the football field w merkins , big boys, and squats along the way
- Quarter pounder on the football field
- Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
- Add cheese, 10 burpees
- Sprint to 50 yd line. 50 squats , run backwards to goal line
- add cheese, 10 burps
- sprint 75 Yard’s , do 75 mtn climbers
- run backwards back to goal line
- add cheese, 10 burps
- sprint 100 yds, 100 SSH IC , run backwards to goal line
- add cheese, 10 burps
- we mixed in some abs too
- Indian run back towards AO
- rt 66 again w froggie hops and air presses
MARY:
Flutter kicks 20 ic
slutter kicks x10 ic
box cutters x10 ic
SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!
cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self
Mole skin:
put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.