AO: Shadow
QiC: Dubya
Pax Count: 19
Pax List: Big Apple, Billboard, Box Checker, Diablo, Dubya, Fireballs, Hen House, Manhole, Radar, Rum Runner, Scout, SharkTank, Slow-burn, Snake Oil, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
In the parking lot: IC
- Side Straddle Hop x 20
- Imperial Walker x 20
- Daft Punk x 6
- Cotton Picker x 10
The Thang:
Move to the starting point of Cherokee Run (Womack entrance to DHS parking lot). Break into two groups and start the Cherokee to Saint Lukes parking lot.
Cherokee to Saint Luke’s Parking Lot
- 10 burpees while waiting on the six
- Grateful dead
- Right arm, right leg, left arm, left leg, merkin, spin, rinse / repeat x 3
- Mosey to far side of Saint Luke’s
Four Corners (3 rounds)
- Burpee x 10
- Turkish get-up x 10
- Toyota x 10
- Bonnie Blair x 10
- (extra 10 burpees for our over achievers)
Circle up for Mary (and a couple extra merkins)
- 15 offset count merkins (down three, up one) IC
- 15 big boy situps OYO
- 15 obliques (L over R, R over left) IC
Return to DHS parking lot
- 10 burpees OYO for the six
- Move to “Seles Stop” and circle up
- 10 Monkey Humpers IC
- Merkin super set IC
- 15 Merkins, hold plank
- 15 Floyd Mayweathes, hold
- 15 Mountain climbers
Move to the benches for dip Tabata… 3 rounds x 15 IC
CoT:
Something about a bourbon team race, drinking bourbon and running, what could go wrong? Ask Rumrunner for details.
Scout took us out.
Naked Man Moleskin:
It’s been about a year since I started F3. You’ve all been a great encouragement in a tough year – really grateful for the opportunity to be part of this group of high impact men!