• 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