Pax-Waterboy, No-See-Um, Grouper, Haka, Rub an’ Tug, Sloppy Joe, Anchorman, Cheesehead, Goose, Chawda (FNG), Nancy, Belding, Apnea
730 hit and an FGN (Chawda) just pulled up. Disclaimer given and review of the 5 core principles then off to work.
Short mosey (200 yards).
Baby arm circles
Mosey back to the flag.
Count off by 3’s.
3 exercises around the park/field area (approx 1/3 mile). 1 exercise at each stop. 3 laps total.
Group 1 start. The remaining 2 start the mosey. Group 2 stops at 1st cone w their 90 SSH. Group 3 moseys to cone 3 for their 90 SSH and continue to each cone completing the exercises below. Everyone will complete 3 full laps around the park area.
Quick sip and 10 count the soccer field
Start At the wall
Dips. Sprint across field to other sideline.
Dying cockroaches. Back to the wall.
Step ups—easy way. Sprint to sideline.
Mountain climbers—hard way. Back to the wall
Mosey back to the flag…the long way. Found some pull-up bars for future use. This time 90 LBC’s.
Indian run with duck walk and beat crawl mixed in.
Another stop for flutter kicks IC.
Apnea call for Z-Pac IC
Goose called merkins.
AYG back to the flag.
“I hope we’re done Aftet that!!!”—Nancy
And yes we were. 830.
Prayers for Waterboys sister’s quick recovery.
F3 is a safe place to know that other men have their struggles and we are all there to support each other. If u see a brother in need reach out.
Check 3rd F channel for updates