AO: Ao-Yard
Q: Dill
PAX: Rhett (Roll Tide) Evans, Myrtle, Szczerbiak, Run Flat, Downy, Dill, FreeBird
FNGs: None
COUNT: 7
Welcome to F3, Disclaimer, 5 core (Freebird), Mission Statement (Szerb), Creed (Myrtle)
WARMUP:
Bear hug
Chinook
Derrick
Daisy Picker
Smurf Jacks
THE THANG:
Set the EMOM timer for 2 minutes.
Exercises to be done are:
30 Kraken Burpees (3 hand release merkins to a burpee = 1)
30 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
30 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at one side of parking lot. Start the timer.
Begin 30 kraken burpees.
When timer goes off, sprint to the other side of the parking lot and continue with Kraken Burpees.
For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.
This continues until you finish all 30 kraken burpees.
After finishing 30 Kraken Burpees, run two laps.
Upon completion and returning to the same parking lot as you began your 2 laps, begin 30 BDE burpees. Same procedure as above.
When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other side of parking lot.
You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 30 BDE Burpees, run two laps.
Upon completing and returning, begin 30 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)
When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other side of parking lot.
You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 30 Bonnie Blairs/Jumping lunges, run two laps.
You are done after completing 2 laps.
Q: Dill
PAX: Rhett (Roll Tide) Evans, Myrtle, Szczerbiak, Run Flat, Downy, Dill, FreeBird
FNGs: None
COUNT: 7
Welcome to F3, Disclaimer, 5 core (Freebird), Mission Statement (Szerb), Creed (Myrtle)
WARMUP:
Bear hug
Chinook
Derrick
Daisy Picker
Smurf Jacks
THE THANG:
Set the EMOM timer for 2 minutes.
Exercises to be done are:
30 Kraken Burpees (3 hand release merkins to a burpee = 1)
30 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
30 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at one side of parking lot. Start the timer.
Begin 30 kraken burpees.
When timer goes off, sprint to the other side of the parking lot and continue with Kraken Burpees.
For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.
This continues until you finish all 30 kraken burpees.
After finishing 30 Kraken Burpees, run two laps.
Upon completion and returning to the same parking lot as you began your 2 laps, begin 30 BDE burpees. Same procedure as above.
When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other side of parking lot.
You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 30 BDE Burpees, run two laps.
Upon completing and returning, begin 30 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)
When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other side of parking lot.
You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 30 Bonnie Blairs/Jumping lunges, run two laps.
You are done after completing 2 laps.
All Pax finished and even had time for COP
Annie Armstrong
MARY:
Freddie Mercury 15 IC
LBC 30 OYO
Gas Pump 15 IC
LBC 30 OYO
Heel Touch 15 OYO
LBC 30 OYO
6 in Leg lift (45 sec)
ANNOUNCEMENTS: Convergence, Travis Manion
COT:
6th man: Roll tide shared about his new role with F3 Nation specifically as the SE Sector Q. How this new responsibility has made him uncomfortable at times and it is sharpening his iron. He motivated by the responsibility to give it away and encouraged us to do the same. Thanks for leading well, Roll Tide.
Praise Report: Mens Hike (Freebird), Baseball playoffs (Dill)
Prayer Needs: Tough Phone call taking place today (Fun Run), Dad’s Health (FreeBird), Baseball Playoffs today for MP (Dill), Men of F3 (Roll tide)