Date: 2024-07-18
AO: thehighlands
Q: CFIT (St. Charles, MO)
PAX: Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide FNGs: None
COUNT: 11
In “celebration” of (approximately) 4 years of F3 for me, we did one of my “favorite” styles of beatdown, 12 Days/Pains of Christmas, aka Christmas in July.
WARMUP: All IC. 7-1 Motivators, Grass Grabbers, Abe Vigodas, Bat Wings, Copperhead Squats, World’s Greatest Stretch.
THE THANG: 12 Days/Billy Madison-style workout. Round 1, then Rounds 2+1, then Rounds 3+2+1, etc. At the In Cadence (IC), PAX planked or Al Gored for the Six, to Leave No Man Behind.
1. Sweet Bippee Burpees, jailbreak to midfield, mosey back
2. No Surrenders, the hard way (THW)
3. American Hammers (4-count)
4. Copperhead Merkins (IC)
5. Burpees
6. Bonnie Blairs (THW)
7. Box Cutters (IC)
8. Shoulder Tap Merkins
9. Apollo Onos (THW)
10. SSH (IC)
11. BBSU / WW2
12. Kraken Burpees (3 hand release merkins per burpee)
MARY: One minute plank courtesy of Fruit Loops.
ANNOUNCEMENTS: Check Slack. Keep an eye out for 9/11 memorial ruck and stair climb.
COT: Q closed in prayer.
Thanks for the opportunity to lead and serve!
Tags: thehighlands, Hard Knox, Hobbyhorse, Toolbox, Gherkin, Jag, Cam, CFIT (St. Charles, MO), Dial-up, Spud, Fruit Loops, Tour Guide
F3 The Capital 