- Post Type: Backblast
- When: 02/08/2022
- AO: The Storm
- QIC: Boudin
- FNG's:
- PAX: Breaker Breaker(r), Bos (r), Serena, Pilgrims Progress, Kapernick(r), Dirt(r), Finkel(r), Dr. Suess(r)
8 PAX showed up in the foggy gloom. YHC showed up to plenty of EC going on. Way to push the rock guys. Clock struck 530 am.
Intro, Disclaimers, 5 Principles of F3
Warm up
SSH 15 IC
Imperial Walkers 15 IC
Merkins 10 IC
Squats 20 OYO
5 Burpees
Moseyed around the upper parking lot next to school to end at the wall for
2 rds
25 Hip Slapper
25 Dirty Hookups
Mosey to side walk and back.
On the second mosey to the side walk we stopped for 20 squats OYO.
This work out took us on a 2 mile mosey up to the round about and back while stopping along the way doing the following exercises while stopping a speed bumps for 5 burpees. The total burpees count was 25 in total.
25 Flutter Kicks IC
25 Merkins
25 Monkey Humpers
25 Box Cutters
Bear Crawl or Lunge Walk around the outer ring of round about near school
25 CDD
25 Smurf Jack
25 Derkins
We finished up with Mary which consist of
Flutter Kicks
American Hammers
Dying Cocka Roaches
Big Boys
Time 6:15 am.
Announcements:
Rice and Beans tonight
Volunteer to Q work outs
Retreat at Flat Rock. Reach out to Sargento
Name o rama
I took us out in prayer.
Great work today men. Thank you for the opportunity to lead. SYITG
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