Q: Maestro

PAX: Maestro, Mr Fixit, Roll Tide, One Hit, Spackler (r) , Run Flat, Fun run, Myrtle (rx2) , Free Bird, IKEA, Sherlock

INTRO: There was the 5 core principles, and a 30 second early start just to mess with everybody. The yard is steadfast and it’s one of the bedrocks of f3Macon. It always is and will always be. I was glad to be a part of it this morning.

WARM-O-RAMA:
We moseyed for 5 min and then stopped for some :
Big arm circles 10 ic
Imperial walkers 10 ic
Chinooks 10 ic

THE THANG:
The Board of Pain
We worked through the following exercises deviding it into thirds and taking a lap after each third

ssh 150
Plank jack 100
Merkins 100
Squats 100
LBC 200
Dry Docks 100
American Hammers 100
Burpee 88
Mike Tyson 66
Star Jacks 100
Hello Dolly 200
Werkins 100
Prisoner squats 100
Overhead claps 44
Diamond Merkins 70

MARY:
Rapid fire Mary man to the left led the next exercise as fast as he could after the previous pax finished

Maestro – flutter kicks
Spackler- Dying Cockroach
Roll Tide – Box cutter
Mr Fixit – Freddie Mercury
Free Bird – Heel touch
Run Flat- 6” leg lift for time

COT: talked a little about disruption

f3nation.com/q/disruption/

Funrun was out 6th Man
Count-O-Rama, Name-O-Rama.
Announcements – take a look at the Cantrell 5k beach body is Qing
Prayer/Praise – praying for slackers mom
Fun Runs business