Shield Lock

7 manly goats found their way out of the fartsack to see what would be in the BB before it came out. I’ve had the STORM Shovel Flag for a week or so now and finally brought it back to Tiny Tank. I am still missing Goatisland Shovel Flag so I will be making another. The pax started rolling in and time drew near. Here’s what happened….

Warmarama:

SSH 20ic
G: Grass Pickers 10ic
O: Overhead Squats 10ic
A: American Hammers 10ic
T: Tomahawks 10ic
(now let me explain what this is. I needed
a stretch exercise that started with a “T”
Mayor yells out Tomahawk. Dolph quickly
does a wind mill motion with arms above
head and hands together. So that’s the
Tomahawk)

With the gates to the island opened we moseyed across the bridge and pass the split rail fencing where I hear Mayor ask Dolph where is he going? Hybrid (first of his kind) aka Mayor had a case of the mumble chatters this AM. We moseyed to the back parking lot for some Dora. Starting at the edge of the parking lot we partnered up. I explained the theme this morning was Shield Lock. TopHat lost his brother this week and needs his F3 Brothers to stand with him. Help Him. Be an Armor Bearer. So I told the guys Shield Lock with your partner. Work with him to complete the goals this AM.

Dora 123:
Partner 1 exercise
Partner 2 ran up the hill path to bridge gates and back
100 mericans
200 Squats
300 LBC

We then moseyed back across bridge and stopped at the split rail fence. Keeping same partners we did…

Deep Sea Divers:
Partner 1 Deep Sea Divers up and down split rail fence til Partner 2 ran across bridge to center and back. Flip flop 3 sets.

TRAIN!!!! 5 burpees.

We moseyed to gazebo where we lined up in plank position.

Leaders:
5 pull ups/ sprint up hill to side walk and back. Get back in plank line. The lines works itself down where next guys does exercise as man before.
5 Toes to Bar/ sprint as before
5 pull ups/ sprints as before.

With minutes left we moseyed back to the start for Mary.

MARY:

Crunch frogs 10ic ( now let me go ahead and put this out here so Mayor can’t take jabs. I completely messed up counting this one due to me not being able to catch my balance to do exercise)
WWI sit ups 10 oyo

Pleadge

TRAIN!!! 5 burpees

COT:
Announcements: TopHat and family. Visitation tomorrow at Woodlawn in Mt. Holly.
Mud Run registration (get your teams up)
Burpeethon get teams up. Need team for each AO.

Namarama:

TRAIN!!! 5 burpees

Prayers!

Always a honor to lead. Great work men. Brownstreak out!!