THE SCENE: Humid 70 degrees
F3 WELCOME & DISCLAIMER
SSH x 30 IC
Manly Arm Rotations (aka baby arm circles) x 10 ED EA
5 Burpees OYO
Tempo Merkin x 10 IC
Tempo Squat x 15 IC
1st and 10: 10 cones at 10 yd increments. At SP perform 10 burpees/1 push-up then run to end. Return to next cone 9 burpees/2 push-ups, etc to end (11s).
Bataan Death Crawl: PAX in a line in bear crawl position. Last man performs 5 burpees while PAX bear crawls. Last man taps man at end of line and heads to front of line. Continue till reaching end point.
Burpmuda Triangle: Three cones about 30 yds apart. Run between cones.
- Round 1: cone 1 = 1 burp; cone 2 = 2 burp; cone 3 = 3 burp
- Round 2: cone 1 = 3 burp; cone 2 = 4 burp; cone 3 = 5 burp
- Round 3: cone 1 = 5 burp; cone 2 = 6 burp; cone 3 = 7 burp
Burpee Dan: 1 burpee:4 lunges to end point then go back with 2 burpee:4 lunges and final round 3 burpee: 12 lunges
Pick up Qs cones: Pick up cones with push-up at each cone, increasing by one at each cone. (10 cones)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Leave no man behind. Leave no man the same.
Our heritage tells us of a people who were freed from Egypt and when life got hard in the desert they wanted to go back. Then when they were provided a Saviour and the law was removed they were upset and wanted to return to the “way things were”. We are the same. We remember how things were and how they were comfortable. We are not promised that. We will be and are living in difficult times where each day brings decisions for comfort or challenge. F3 is not an easy choice. Get up, get smoked, get better, DO IT AGAIN. We are here to help each other prepare for life physically and mentally. Don’t be surprised by challenges but be prepared and lean on the fellowship around you.