DATE: 2021-08-07
AO: Freestate
Q: Winston
PAX: Winston, Deagle, Riot, Horshack
FNGs: None
COUNT: 4
WARMUP:
25 SSH
15 empirical walkers
15 cherry pickers
2 laps…high knees the ass kickers on the sides
5 walkout push ups
15 windmills
THE THANG:
Part 1
2 rounds on your own with “fun” in between
5 burpees
10 mirkins
15 LBCs
20 squats
Fun break 1: Four corners suicide
Fun break 2: three line suicide
Part 2
Four corner HTFU cadence
Station 1 people’s chair
Station 2 dips
Station 3 grave digger with coupon
Round 1: PAX performs their station until station 4 farmer carries two coupons around the court. Continue until all stations are performed by all.
Round 2:PAX performs their station until station 4 rifle carries a coupons around the court. Continue until all stations are performed by all.
Game: futsal on BBall court with deflated basketball.
After goal all perform burpees. 5 for the scores on team and 3 for the team that scored.
MARY:
15 reverse crunches
15 dolly flutters
Bird dogs
10 little baby hammers
10-10-10-10 rodeo flutters
10 Freddie Mercury
ANNOUNCEMENTS:
– Sat. Sept 11th stair climb at Lincoln Memorial
– F3 10th anniversary – October 8-10 in Cape Fear, NC https://f310year.com/ – The Grunt – Saturday November 6th at the Lincoln Memorial (time TBD)
F3 The Capital 