QIC
Grouper
PAX
Grouper
Apnea
Belding
Big papi
CZ
Cricket
Hitchhiker
DBA
DILLIO
Petey
Pritchard
Slippy
Nice and cool morning in the low 50s and 12 PAX ready to get straight to work. Quick disclaimer and the 5 Core Principles of F3!
Mosey to round about
SSH IC x 15
Frankenstein IC x 15
Baby Arm Circles IC x 10 (+ reverse)
Mountain Climbers IC x 15
Plank Jack IC x 15
Shoulder taps IC x 15
Mosey to Next Round About near dead end
Broad Jump burpees around circle and 3 squats at each line
Mosey back to courts
Each PAX would complete the following exercises and reps followed by one lap around the dog park and tennis courts (4 total laps/rounds).
20x burpees (nice practice for burpee month in March)
20x monkey humpers
20 leg raises
Pick up the six and SSH
To the field of pain for some DORA
100 merkins
200 mountain climbers
300 flutter kicks
COT
Prayers for @Slippy and his mother-in-law and family
Prayers for @Pritchard and that things go smoothly at work the next couple weeks
Happy birthday as @Shuttlecock celebrates his 70th today!!
Prayers for any PAX that could not make it out or for anyone that may have something on their mind they are unwilling or unable to share.
Feb 26th we have our F3 Nature Coast 26.3 miler and start point will be @ The District at 6am!! Need some HCs!!!
Also, GoRuck Tough event in Tampa in April so keep an eye out for details.