AO: The Rig
QiC: TBR
Pax Count: 10
Pax List: Buttercup, Frizzle, Gates, Gofor, Jumbo, Olive Oil, Spacelaw, TBR, Tofu, Tommy John
FNG Count: 0
Downrange:
Warm up:
High knees, butt kickers, weed pickers, don quixote, imperial walkers, hill billys, low slow squats, mountain climbers, push ups
The Thang:
Mosey to far end of track
- 10 glute bridges
- Crab walk to numbers
- 10 fire hydrants L/R
- Crab walk back to start
Burpees for the 6
- 10 supermans
- Duck walk to numbers
- 10 side lunge L/R
- Duck walk to start
Burpees for the 6
- 10 upward plank
- Side crawl bear to numbers
- 10 donkey kicks L/R
- Side crawl bear to start
Burpees for the 6
- 10 squat jacks
- Back peddle to numbers
- 10 reverse leg lift L/R
- Back peddle to start
Burpees for the 6
- 10 bonnie blairs (single count)
- Sprint to numbers
- 10 curtsy squat L/R
- Sprint back to start
Burpees for the 6
- 10 squat jumps
- Mario to numbers
- 10 single leg rdl L/R
- Mario back to start
Burpees for the 6
Run lap around track x 2 (R side step, back peddle around bend, L side step, sprint to start)
Mosey back to rig
- Calves x 2 (10 straight, 10 toes in, 10 toes out)
Mary
- American hammer
- Flutter kicks
- Dying cockroach
- Curl up reach up
CoT:
Prayers for Jumbos mother-in-law (Gail) as she starts chemo on Tuesday. Praise for a successfully move over the weekend.
Spacelaw reminded us to check in on our fellow F3 compadres as they go through harder seasons of life. If you have not seen a F3 bro, send a text to tell them you’re thinking of them.
Naked Man Moleskin:
Welcome Aquafaba (formally Tofu), as he has earned his new name for fartsacking Shakeweight Q last week!