THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
20 SSH IC, 5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters. If a PAX calls a duplicate letter, 3 burpees must be done. No penalty burpees were issued, nice teamwork! Below are the exercises in alphabetical order.
- A. 10 Imperial Squat Walkers
- B. 10 SSH, 4 count
- C. 10 Merkins
- D. 10 Smurf Jacks
- E. 10 Monkey Humpers
- F. 15 Baby Arm Circles
- G. 10 Mountain Climbers, 1 count
- H. 10 Burpees
- I. 10 Toe Tap Planks, 2 count
- J. 10 Jump Squats
- K. 10 Lunges, both legs = 1 rep
- L. 15 Big Boys
- M. 20 High Knees, both knees = 1 rep
- N. 10 Dips
- O. 10 Hand Release Merkins
- P. 10 Side Squats, both legs = 1 rep
- Q. 20 SSH, 4 Count
- R. 10 Shoulder Taps, both shoulders = 1 rep
- S. 20 Imperial Walkers
- T. 10 Flying Nuns, both legs = 1 rep
- U. 10 Burpees
- V. 20 Baby Arm Circles
- W. 10 Lunges, both legs = 1 rep
- X. 10 Derkins
- Y. 20 High Knees, both knees = 1 rep
- Z. 10 Hurpees
- Total of 5 laps mixed into the rotation
MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork. Things can get confusing, rules may change, forces may try to draw you away from your beliefs. Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:
Thank you to Aladdin for waking me up this morning on one of the laps. I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.
ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am
OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer