5:30 AM Let’s Roll
After showing up just about 1 minute before Q, we were warmed up and ready to go.
The disclaimer was given (or more or less mentally implied) my bad.
Reviewed 5 core principles of F3
- Free of charge
- Open to all men
- Held outside rain or shine
- Lead in alternating fashion with no training or certification
- End in a circle of trust
Warmup
16 X Side Straddle Hop
High knees with random burpees thrown in
Pickle pickers
Mosey
Ran to the West most circle
20 X Merkin on own
Squats in cadence
On the lines
Increasing burpees at each line with walking lunges between. 1-7
Recover
Mosey through the neighborhood to the side fence
Halt: Review the plan…
Every three-pack of trees (Which is every tree assortment except 2)
1 Reverse burpee
1 squats
When you hit the bridge, the fun is not over…
Duck and or bear crawl the bridge
Hold plank while pax makes it back
Continue around the lake with 1 rev burp 1 squat at each tree pax
Hit up the brick entrance on the lake
10 step up hard
15 irkin
20 side straddle hops
Mosey
Continue around the lake with 1 rev burp 1 squat at each tree pax
Next bricks
Same as last
Continue around the lake with 1 rev burp 1 squat at each tree pax
Mosey to dock
Divide pax 1/2
Group 1 run to stairs up stairs bear crawl down
Group 2 dips
Flip
Group together run to stairs… run upstairs and duckwalk back down.
Mosey to basket ball courts
Finish with high keens for the last minute with a burpee or 3 mixed in.
Count off
Roll call
PAX TODAY: Hitchicker, Baywatch, Belding, Hooker, Apniea, Petty, Bison, Vanalopee, Big Pappi, Water Boy, Dillio, and Miley
Circle of trust
Keep the spirits high and go on and have a positive day!