The Ricky Bobby – June 8, 2022

We had seven this morning at The Ricky Bobby.   Seeing an FNG, I gave the disclaimer and the five core principals of F3.

After a mosey to the back of the school parking lot we circled up the warm up.

WARM UP
SSH x 20 IC
Imperial Walkers x 10IC
MNC x 10 IC
Merkin x 10 IC

After the warm up we took a lap around the school track and headed toward the front of the school.

The THANG
I explained the workout where the PAX would do a round and after each round we would add an exercise and add 5 additional reps. After each round the PAX would sprint from one side of the parking lot and back.

Round 1: (5 hand release merkins)
Round 2: (5 hand release merkins, 10 squats)
Round 3: (5 hand release merkins, 10 squats, 15 lbc )
Round 4: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges)
Round 5: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers)
Round 6: ((5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks)
Round 7: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH)
Round 8: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers)
Round 9: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU)
Round 10: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU, 50 merkins)

ANNOUNCEMENTS:
Wolverine, the F3 Lake Wylie Nantan, has the Q at Tequila Sunrise on Friday.  I am trying to get “Guest Q’s” all summer long at Tequila.
2nd F Happy Hour at Old Stone in Belmont on Friday, June 10.
2nd F Lunch at Twisted Goat in Cramerton on Wednesday, June 15.
F3 Dad’s Event at Folsom on Saturday, June 18.
PT Test at Gasthouse on Saturday, June 25.

PRAYERS:
Turtleman.
Tesla’s family.
Nutria has a child who is sick.

Thank you to Tiger for taking us out this morning.

Aye,
Radar