Becoming one with our field…..

Date: 2023-10-04
AO: thepatriot
Q: Booking
PAX: Big Short, CableGuy, Maguire, Defiance, Fredo, bogey, Strange Brew, 2 percent, Lazlo, Ice Tea, Lucius, Spud FNGs: None
COUNT: 13
WARMUP: SSH, Moroccan Night Club, Arm Circles, Imperial Walkers, Hill Billies, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
25 Overhead Press
Murder Bunny to 25 yard line- 25 Curls
Rifle Carry to 50 yard line- 25 low rows
Murder Bunny to 25 yard line- 25 chest press
Rifle Carry to goal line- 25 leg lifts over coupon

Drop coupon at goal line- sprint to opposite goal line

25 Calf Raises
Bear Crawl to 25 yard line- 25 merkins
Lunge Walk to 50 yard line- 25 Big bois
Bear Crawl to 25 yard line- 25 copperhead squats
Lunge Walk to goal line- 25 coupon squats

Murder bunny to 25 yard line- 25 chest presses
Rifle Carry to 50 yard line- 25 coupon swings
Murder bunny to 25 yard line- 25 curls
Rifle Carry to goal line- 25 coupon toe taps

Lunge Burpee to 25- 25 Freddy Mercuries
Bear Crawl to 50- 25 Plank Jacks
Lunge Burpee to 25- 25 LBC
Bear Crawl to goal line- Overhead Claps

Mosey back to other goal line- finish with 25 Derkins on the block

MARY: Flutter Kicks, Toy Soldiers, Dirty Dogs
ANNOUNCEMENTS: Dad’s Camp, Saturday Ruck Opportunity, Grunt in November
COT: It takes 21 days to develop a habit/ 90 days to develop a life style and we have all done that with F3 and our commitment to fitness. Look to see how you can adopt this mindset in other aspects of your life such as showing gratitude to your spouse, family, and co-workers.