Day: August 16, 2023

Warmed up with side straddle hops (10), cotton pickers (10), and some stretching. Then went BACK TU SCHOOL for 23-24.

Start in Mt Holly Middle School parking lot.

B – bear crawls (11 parking space lengths +12 of the same, TOTAL 23) then A – Al Gores (24 sec + 24 sec)

C – cockroaches (23 + 23) then K – Kraken Burpees (12 + 12, TOTAL 24)

Jog across the street to Ida Rankin Elem parking lot

T – twinkle toes (23 + 23) then U – Up-downs (12 + 12, TOTAL 24)

S – step-ups on the wall (23 + 23) then C – Cherkins (24+24)

Jog back across the street to Mt Holly Middle School parking lot

H – Heels to heaven (23 + 23) + O – Obamas (12 + 12, TOTAL 24)

O – outlaws (11 + 12, TOTAL 23) + L – lunges (24 + 24)

Had time to do one more round of B & A

B – Bobby Hurleys (23 + 23) then A – American hammers (24+24)

Took this Q the night before noticed it was still open sometimes it’s fun shooting from the hip on short notice. We did a proper warm up of course 5 burpees for the train.

The bridge triple nickel pull-ups and squats

parking deck LLB’s did work on two other levels can’t remember what on the way down we did 5 calf raises each stair it smelled awesome with a bunch of sweaty men in the stairwell motivation to move quickly 😆

rotary pavilion black jack merkins and big boys can never go wrong with this we ran out of time before finishing but most were about halfway.

we pledged took prayer requests did announcements and I prayed us out still loving this stuff F3 has been great for my mental and physical health praise the Lord for all you men.

Westside over and out

Back to school day

3 runners, 3 ruckers and a Tesla

(Ran by a few schools and threw out some prayers & salutes)

prayer request;

Anchorman’s friends granddaughter, Norwood

announcements

F3 Dads Saturday at Folsom

LUNCH TODAY – Pita wheel Belmont

prayed us out