THE SCENE: 22 degrees and clear
F3 WELCOME & DISCLAIMER
jog across the parking lot x 2, High knee skip x2, but kiss x2, monkey humpers x15 IC, Bac forward and reverse x 10 IC, 7’s at baby hill but more like 4’s…Monkey humpers at the bottom and burpess at the top. I wanted to get into the thang so I cut it short but it was a thigh burner as we Bernie sanders up the hill between exercises.
Bump n Run
- number off and split into 3 groups
- Group 1 started at Hairburner station. with each group, pax partnered up in 3s. one pax is pushing a plate across the parking lot to the other side. once they get to the other side, pax that is on that side pushes the plate back across to the 3rd pax. Whille the plate is being pushed back and forth, one side the pax is doing HR merkins and the other side is doing monkey humpers. Go back and forth like a relay until Group 3 bumps you
- Group 2 is at the pavalon doing 10 box jumps and 10 bench pull ups, AMRAP until group 1 bumps them to the next station
- Group 3 or the 3rd station is ABS. 10 LBC on the 4 ct IC and 10 Flutters on the 4ct IC. This is the station that sets the pace or the duration of each station. When they get get done, they run over to relieve the group at the next station, thus bumpin them off and sending them to the next station to bump that group.
- We got in about 3 rounds
Flutter kicks by Hot tub IC
captain thor to 5:20
boat, canoe, catamaran with a sail
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is about making us as men better in all facets but we cant do it alone:
Two are better than one, because they had a good reward for their labor. For if they fail, the one will lift up his fellow: but woe to him that is alone when he falleth, and hath not another to lift him up.
Insert any personal comments, notes, devotion content, etc.
Give it away at the Wesley House tonight at 5 pm.