Q: Dill (Blake Cannady)
PAX: Michael Smallwood(Bull), Micro, Tonka, Buzzard, Dirty Dawg, Viking, Dill (Blake Cannady)
FNGs: None
COUNT: 7
Intro: Welcome to F3, Disclaimer, modify up or down but not because it’s too hard. Mission Statement
WARMUP:
Hillbilly 20 IC
Toe Touch 10 IC
Derricks 8 IC each leg
Burpee 8 OYO
Circle of Pain
Annie Armstrong
THE THANG:
Burpee Ball
Each Pax will shoot a free throw during each round. If pax misses, all pax do burpees! If pax makes, all pax do an exercise that is uses during the Burpee.
Round 1:
5 Burpees or 5 Squat Thrusters
Round 2:
5 Burpees or 5Bob Hurleys
Round 3:
5 Burpees or 5 Merkins
It’s apparent the men of F3 need to practice their free throws….we shot a combined 4/21, resulting in 85 burpees.
YHC told Pax to hit the base line which resulted in some groaning from a few Pax that have PTSD from basketball practice from grade school.
Base line run & back 4X
Pax played Pig for 12 minutes. Get a letter do 5 burpees, get PIG do 10 burpees. We had 2 Pax (not to be named but rhyme with Full & Liking 🤠) get PIG. All Pax picked up the 6 and joined in on the burpee penalty for each letter.
MARY:
Butterfly Sit-ups (2 min) AMRAP
Flutter kick 20 IC
LBC 20 IC
Rosalita 20 IC
LBC 20 IC
ANNOUNCEMENTS:
Convergence 5/13, Mental Health WOD 4/15, Anchor of Hope 5k 4/29, Pop-up at Academy tomorrow, Travis Manion WOD 4/29
COT:
SoCrates father, Ralph’s new 2.0, Society to be come closer to God, safe travels for those out of town