F3 perfection

DATE: 2023-06-29
AO: Highlands
Q: Toolbox
PAX: Katniss, Jag, Hard Knox, LTD, Pilgrim
FNGs: F3 Houston Flood
COUNT: 7
WARMUP: standard issue ssh, MTN climbers, ibac, Michael Phelps, down dog, okayiest stretch, hillbillies, and imperial squat walkers, fellowship lap
THE THANG: as a group, 5 bear crawls f/b 5 of a variety of chest, legs, abs, or plyo or all of the above f/b 5 bear crawls…repeato for the length of the field, fellowship lap, f/b staying as a group, 5 duck walks chest, leg, ab, plyo 5 duck walks all the way back to other side of field with beat crawl race and crab walk race. winner picks exercise, lastly full field sprint winner picks 2 Mary exercises…
MARY: box cutters/cutter box, hello dolly, drunken mountain climbers, and black widow knee slide, and last ring of fire with group holding deep squat while 1pax bear crawls in and out of group around to starting point and continuing til all have made a lap…big R recover.
ANNOUNCEMENTS: ruck and float, dad’s camp? maybe alls I know is rambler never stops talking about it…love you brother!
COT: we all carry our own fire everywhere we go, when we get together our fire burns brightly, when we are alone or leave our group, we take our fire with us and it continues to burn but maybe a little more dimly, in light of our PAX leaving our group keep carrying your flame and find a group that lets that fire continue to burn brightly and help others burn their fire more brightly.