YHC previewed today’s beatdown by saying tallying the burpees would not be necessary.
With two FNGs present, YHC asked the group what are the five core principles of F3:
| FREE OF CHARGE |
| OPEN TO ALL MEN |
| HELD OUTDOORS, RAIN OR SHINE, HEAT OR COLD |
| LED BY MEN WHO PARTICIPATE IN THE WORKOUT IN A ROTATING FASHION, WITH NO TRAINING OR CERTIFICATION NECESSARY |
| END WITH A CIRCLE OF TRUST |
Mosey to the roundabout by the dead end. YHC almost collided with Urkel upon leaving the courts after making a last minute sharp right turn.
SSH x 15 IC
Frankensteins x 10 IC
Imperial Walkers x 10 IC
Baby Arm Circles Forward x 10 IC
Baby Arm Circles Reverse x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
Time for a little rosey around the roundabout. 3 Burpees at each line with (7 total lines) and walking lunges in between.
21 Burpees Total
Mosey to the path in front of the BB court for the Stack & Rack (& Unstack)
PAX split into pairs on their own
To start all PAX pairs did 5 merkins, each pair then ran in the opposite direction along the path (for the entire duration of the Stack and Rack) to meet up on the other side of the loop where 10 Burpees were added on top of the 5 Merkins. Exercises were performed where each pair of PAX met up. Rinse and repeat until we got to 5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters, 25 Shoulder Taps. Once the six was in, then the unstacking began by removing one set at time.
STACK & RACK
5 Merkins & Run
5 Merkins, 10 Burpees & Run
5 Merkins, 10 Burpees, 15 Squats & Run
5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters & Run
5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters, 25 Shoulder Taps & Wait for the Six
UNSTACK
Run
5 Merkins, 10 Burpees, 15 Squats, 20 Box Cutters & Run
5 Merkins, 10 Burpees, 15 Squats & Run
5 Merkins, 10 Burpees & Run
5 Merkins & Wait for the Six
70 Burpees Done (91 Total)
Once the six was in mosey to the playground for the last 7 minutes
Burp-ups
YHC had everyone get back into their pairs. One PAX did three burp-ups by doing a burpee and then jumping up for a pull-up while other PAX held plank. We did this three times each (as No-See-Um called out that 3 times 3 is 9 burpees to finish up our 100 burpees).
Mosey back to the courts with PAX competing with each other with a little AYG just in time at 615.
Great job by all PAX present and welcome to our two FNGs (Simmons and CheeseWheel)
100 Burpees Completed (Take the rest of the day off)
COT
Prayers for Dillio’s co-worker’s niece.
Prayers to the family of the TB PD officer fatally injured in the line of duty yesterday
Prayers for an end to this pandemic and stability in the world and country.
Moleskin
Thursday: Smoggy VQ and TNT
Hitchhiker announced a Final Four pool. Makes your donations today and refer to post in slack for more information.
Great job to both FNGs today (CheeseWheel and Simmons). Way to knock out today’s beatdown.