disclaimer, and asked for the 5 principles.
Warm Up. SSH, 1 burpee, Goofballs, 2 Burpees, Fire Hydrants, 3 Burpees, Morockin Night Clubs, 4 Burpees, Imperial Squats, 5 Burpees,
Mosey to Ampitheatre:
Donkey kicks 10 V-Ups 15 Dips 20, sprint up the hill. Repeat 3 x
Toilet time:
Many of the pax were farting it up this morning so I felt best we stop by the toilets for some Dirty Hook Ups and walls sits.
On to the parking lot.
20 burpees, sprint up and back 40 squats, sprint up and back, 60 LBC’s sprint up and back.
Halfway back we stopped did some merkins nurd some and lunge walked a good bit.
Then we karokeed at the end and karokeed the other way to get both legs the proper werk.
The Test
I mentioned to the pax that a great Man who would bring a beat down had recently moved out of town.
Mr. Rudolph was first to show this to me. What better way to pay tribute to a HIM who helped build F3.
Rick Derringer, Real American played and I had the pax circle up to begin. Burpee waterfall until the song is over.
Announcements:
2nd F lunch 2/16/22 Flat Rock retreat 2/18 – 2/20
Prayer Requests:
Wire Nuts Mom, Round Ups Wife and the triplets, Gumbys back wichitas foot, west sides Grandma, the Gouldlock family.
Big Pappys family, Tonkas grandma his Grandpa just passed away.
The Bed Pan is Full!