Date: 2025-02-26
AO: thepatriot
Q: Gherkin
PAX: citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Downdog, World’s Greatest stretch, Cobra Kai
THE THANG
Started off with a quick fellowship lap and then got into the juicy part of the beatdown, 150 burpees with some bear crawls to break things up.
Round 1 (10 burpees)
• 4 burpees,
• Bear Crawl to 20
• 6 Burpees
• Run back to endline
Round 2 (18 Burpees)
• Repeat Round 1
• Crawl Bear to 40
• perform 8 burpees
• Run back to endline
Round 3 (28 Burpees)
• Repeat Round 2
• Crab Walk to far 40
• Perform 10 burpees
• Run back to endline
Round 4 (40 Burpees)
• Repeat Round 3
• Lunge Walk to 20
• Perform 12 burpees
• Run back to endline
Round 5 (54 Burpees)
• Repeat Round 4
• Broad Jump to Goal Line
• Perform 14 burpees
• Run back to endline
Fellowship lap
MARY
Flutter Kicks
American Hammer
JLo, LBCs, dirty donkeys
ANNOUNCEMENTS
• ARC on Saturday at 6pm with 2nd F event open to all starting at 10pm at Columbia Island Marina. For more details, check the… • Announcements channel
– bible study on Monday nights, 7:15 at YHC home. DM me or check iron-sharpens-iron channel.
COT
Gratitude and perspective. As big as our problems may seem, we can get through them. If you’re feeling overwhelmed, please reach out and talk to someone, whether that’s an F3 brother, family or other friends. You’re loved.
Tags: thepatriot, citrus, Lazlo, Boardwalk, Strange Brew, Bob the Builder, Fiddler, Overthrow, Short Rib, Trademark, LaForge, Walker
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