The Ricky Bobby – Celebrating 7 Years with F3

Today, marked the seven year anniversary in F3.

• Sargento EH’d me
• My first post was at THE STORM
• Whoopie was on Q

Seeing no FNG’s, I gave a brief disclaimer and we took two laps around the track at New Hope Elementary and then circled up for the warm up.

WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (Forward and Backward)
Plank Jacks x 10 IC
Parker Peter x 10 IC
Squat x 10 IC

Beatdown #1: (Escalator around the track)
7 merkins – Lap
7 merkins, 14 jump squats – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap

Beatdown #2 (7’s)
Six derkins run across the field and perform one lunge (count one side only)

Beatdown #3 (Burpee pyramid starting at 7)
7 burpees run the length of the parking lot in front of the school – rinse and repeat so a total of (for a total of 28 burpees)

Beatdown #4
We headed to the benches at the baseball field and did 7 dips, 7 derkins,  and 7 irkins, followed by  14 of each exercise.

With a minute remaining we headed back go COT.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.

Prayers
Families dealing with cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar