Date: 2023-09-30
AO: freestate
Q: Birdman
PAX: John Kluge, Cannoli, Horshack, Baguette, Butter, Winston, Mumford, Dungeon Master (Amon), CashOnly, 0 FNGs: 1 0
COUNT: 10
T Roosevelt workout part III
Warmup @ parking lot
SSH X 20 IC
Imperial Walkers X 20 IC
Burpees 3 sets of 5
Cherry Pickers X 20 IC
1st Run around the field – ¼ mile
THE THANG San Juan Hills with Coupon carries and bear crawls 4 Hills Carry coupons 150 yards to top of hill
Team hill climb up 4X
Merkens 10x then
Coupon Rifle Carry 40 feet
Bear Crawl back to top of hill.
walk to bottom of hill…
rest 10 count
Long Lunges Walk:
80 yards at own pace…Walk back…repeat 2X.
2nd Run around the field – ¼ mile
Coupon exercises
Squats 3X 10
Curls 3X 10
Overhead presses 3X 10
F3 Tree plant – 10 mins
Each participant is given 10 oak acorns to plan in the workout park perimeter.
6 MoM
Flutter Kicks X 20 IC
Slow Freddie Mercuries X 20 IC
Knee-‐Ups/Rowing Sit-ups X 20 IC
Pidgeon’s Pretzel stretch X 20 IC
Plank-o-rama 1 minute
F3 The Capital 