• When: 02/09/16
  • QIC: Outhouse
  • PAX: Monk, Dolph, Bandit, Top Hat, Linus, Jobu, Brownstreak, Private Benjamin, Stroganoff

 

Monk started us off with Third F Words for the Week

A God merciful and gracious, slow to anger, and abounding in steadfast love.

Warm Up

SSH x 20 IC

IMP Walker X15 IC

Merkin X10 IC

Flutter Kick X15 IC

 

Began mosey to track to get started.

First we stop by the truck and pick up our old friend Sandy Bag.

On track stop to say Pledge

Began work out with mile run at each glow stick perform lunge/ lunge/burpee until you reach second glow stick . After 3 laps Omaha was called pax planked up until everyone caught up. While waiting we did some Moroccan night clubs and peter parker IC.

 

Dora 1-2-3

Partner up with sand bag

  1. 100 squat press
  2. 200 side lunges (Omaha to 150)
  3. 300 clean and press (Omaha to 150)

During  sand bag exercise partner would run up ramp to stadium for two set of up down stadium stairs

 

Mosey to football field for Merkisides

10/20/30/40/50 on corresponding yard lines. (running short on time we stopped at 40 and than did ten IC for good measure. Mosey back to parking lot for COT.

 

COT

Be sure and get order in for Backyard Brawl Shirts

Dolph and Freight looking in to new Dallas AO Tuesday and Thursday

 

Prayers

Outhouse MOM

Students and Teachers

 

As always looked easier on paper. Sorry for three Omaha’s in one work out. Not sure if that’s legal in F3 Nation. First Q at The Storm great AO! Great way to start the week.