Q: Run Flat

PAX: Baskins (From St Louis), Buick, Capsize, Twang, Mountain Mama, TI, Cub, Maestro, Abacus, Chum, Run Flat

INTRO:
5 Core Principles
F3 Mission Statement
Disclaimer

WARM-O-RAMA:
Big Arm Circles Forward x15 IC
Big Arm Circles Reverse x15 IC
Imperial Walkers x15 IC
SSH x32 IC
Daisey Pickers x20 IC

THE THANG:
Fun with 7’s!

Around the fountain there are 7 sidewalks that lead to it. One time around stopping at each sidewalk to conduct the below exercises was considered a complete round.

Round 1 = At each sidewalk do 7 Burpees, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 2 = At each sidewalk do 14 Merkins, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 3 = At each sidewalk do 21 single count Plank Shoulder Taps, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 4 = At each sidewalk do 28 Mountain Climbers, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 5 = At each sidewalk do 21 single count Plank Shoulder Taps, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 6 = At each sidewalk do 14 Merkins, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

Round 7 = At each sidewalk do 7 Burpees, then do 7 single count Lunge Walks down the sidewalk, then Bear Crawl back.

We were just able to break in to the 4th round when YHC had to call it off for Mary. All-in-all, each round was the amount of reps the main movement was x7, plus 49 lunges, plus roughly 150′ of Bear Crawling. I can already feel the 450+ feet I Bear Crawled this morning. I think some of the soreness is still lingering from IPC-W1 Care Bear Squared this past Saturday…

MARY:
-Heels to Heaven x30 OYO
-Plank Jacks x20 OYO – Hold plank for the 6
-Plank Jacks x15 OYO – Hold plank for the 6
-Plank Jacks x10 OYO – Hold plank for the 6
-Plank Jacks x5 OYO – Hold plank for the 6
-Recover
I realized we still had 45 seconds until 6:00 sharp so we dropped back down and planked until 6!

COT:
Count-O-Rama, Name-O-Rama.

Announcements –
-Pink-Out 5k October 1st.

Prayer/Praise –
-Maestro was our 6th man this morning
-Prayers/Praise for The Wilderness, all Men, and the leadership being cultivated within F3 Macon.

**Praise to Capsize for making the 6th Man recommendation this morning

Men, if you have not posted at The Wilderness, do yourself a favor and make the trip one Tuesday, Thursday or Saturday morning. It’s an absolutely beautiful AO; especially at 5:15 in the morning under all the park lights. There is also an abundance of structures practically begging to be used for beatdowns if you Q there!