DATE: 2023-06-29
AO: Freestate
Q: FIFA
PAX: Butter, David Matthews, Dungeon Master (Amon), Horshack FNGs: Bluto, Skynet, Brony
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC
THE THANG:
Coupon on one end of blacktop, line up at other end. All PAX bear crawl back and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.
Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon OMD
Bear crawl back, 20 single merkins OMD (1st PAX in line is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon OMD
Bear crawl back, 20 flutters IC
Bear crawl to coupon, 20 single coupon high pulls OMD
2 bear strolls though the forest (mosey jog around the blacktop)
Round 2 Mama bear (medium)
Bear crawl to coupon, 15 single squats with coupon OMD
Bear crawl back, 15 single merkins OMD
Bear crawl to coupon, 15 single cleans with coupon OMU
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)
Round 3 Baby bear (easy)
Bear crawl to coupon, 10 single squats with coupon OMD
Bear crawl back, 10 single merkins OMD
Bear crawl to coupon, 10 single cleans with coupon OMU
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)
MARY:
15 hello dollys IC
15 reverse crunches IC
15 box cutters IC
15 outlaws IC
15 LBC IC
Plank o rama IC
ANNOUNCEMENTS:
July 8 ruck and tube in harpers ferry
COT:
Had a knee injury I’ve been working through. Played soccer for the first time in about 2 months on Monday and F’n killed it out there! Patience and perseverance prevailed, as they typically will if you give them the time needed.
F3 The Capital 