Author: f3nano

DATE: 2021-07-08
AO: Freestate
Q: Black Diamond
PAX: Black Diamond
FNGs: Winston
COUNT: 2

THE THANG:
Dora 1-2-3

100 merkins
200 squats
300 dips

Jacobs ladder

1-2-3-4-5-4-3-2-1

MARY:

15 little baby hammers
10 count Plank o rama
15 Dying cockroaches
15 rodeo flutters
15 elbow to knees
10 Freddie Mercury

DATE: 2021-07-07
AO: Burg
Q: Shute
PAX: Bail, Ape, Supertramp
FNGs: None
COUNT: 4
WARMUP: SSH, Cherry Pickers, Don Quixote’s, DD, Cobra Kai
THE THANG: Grab coupons and partner. One person does AMRAP, while other person performs exercise down and back the courtyard. Kick-off with Patty Cakes 15. 2 Reps of: – Man Maker Burpees / Mosey
– Overhead Hold / Mosey
– Curls / Bear Crawl / Crawl Bear
– Windshield Wipers / Crab Walk
– Kettle Swings / Lunges
– Shrugs / Mosey
MARY: Coupon Overhead Pulls, Coupon American Hammer, LBC, Standing squeeze coupon and extend in/out. ANNOUNCEMENTS:
COT: “Iron sharpens iron, and one man sharpens another.” Proverbs 27:17. Have men in your life that act as guard rails to keep you from your jester. Be the man in another man’s life that listens and sharpens. Aye!

DATE: 2021-07-01
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Infinity
FNGs: None
COUNT: 3

DATE: 2021-07-03
AO: Farm
Q: Chile
PAX: Gekko (Keith Capp)
FNGs: None
COUNT: 2

DATE: 2021-07-07
AO: Compound
Q: Hightower
PAX: Rambler, Ashe, Popeyes
FNGs: None
COUNT: 4!
WARMUP:
Done and progressive as we jogged toward parking deck

THE THANG:
Follow the leader up 7 story parking deck. At top: round 1-10 burpees, round 2-9, round 3-8, round 4-7, round 5-6, round 6-5 burpees Then fellowship jog back to field

MARY:
25 cc flutter kicks

ANNOUNCEMENTS:
Old Town launch Sat
Rambler Q Thurs Olympus
Regional call coming July 20 or 21
MjP & Zeus bday Co-Q coming July 31

COT:
Be there for your F3 brothers! We don’t know what’s going on at home for all PAX, so we need to support one another for health & wellbeing.