Great morning to be in the gloom with the men of F3 Nature Coast! YHC knew he was leading in the AM, but feel asleep and couldn’t choreograph a proper beatdown for the men. So here it is as I remember it!
Warm up:
A little mosey, 10 burpees, continued mosey to the roundabout for 15 x SSH, 10 x merkins, 10 x imperial walkers, quarter stops around the roundabout with bear crawl and 5 burpees.
The Thang:
Mosey, partner-up for a little wheelbarrow exercise – one PAX is the wheelbarrow and other holds, 15 paces with both PAX doing 5 burpees. rinse and repeat for 6 rounds.
Mosey, stop for a set of Bruce Lee’s
Mosey, stop for 10 frog jump burpees up the incline and then 50 LBC’s
Created two lines – PAX SSH, while the one PAX sprinted 40 yards. The PAX who sprinted would do burpees until the other PAX sprinted down to them, then that PAX did burpees until the next PAX arrived. rinsed and repeated 2X.
Mosey, stopped for 23 BBS
Mosey, stopped at parking lot a zig zagged between islands in the parking lot. shuffle right, shuffle left, sprint and 1 burpee. Rinse and repeat util we arrived at the flag.
Balls to the wall
Line burpees
Sprints and burpee back in the parking lot.
COT: prayer for all the brothers to be strong husbands, fathers and leaders in our families and communities!