AO: Wildcat
QiC: Chaingang
Pax Count: 13
Pax List: Big Apple, Chaingang, Curveball, Dubya, DYN-O-MITE!, Fireballs, Gold Bond, GreenBean, Leon, Magic Mike, Manhole, Saltlick, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm O Rama
– 15x IC Side Straddle Hop
– 10x IC Monkey Humpers
– 10x IC Windmill
– 10x IC Cotton Picker
– 10x Turkish Gettups
– BurpMerk 5x
Thang 1 – Three Corners
– Mosey to coupon storage at track,
secure coupon, link up at Vandelyn Drive and execute
10x Blockees
– 15x Squat Thrusts
– Run to Vermack Rd, 15x Bonnie Blairs, per leg
– Run south to first DHS entrance, 15x Hand-Release Merkins
– Rinse and Repeat 2x, stopping at coupons on Vandelyn
– 10x Blockees
Thang 2 – The Coupon Relay ½ Mile
– Mosey to the track
– Break into 4 Teams
– Each team member executes 5x Squat Thrusts,
5x Blockees, 5x Kettlebell Swings – Other team members
plank while waiting
– Run a lap with coupon, team must stay together
– Rinse and Repeat 1x for a total of 2 iterations
COT
Curve ball took us out in prayer. Lifting Stevie Wonder’s daughter Katherine up innprayer for healing after a bike accident.
F3 Word of the Day
EMOTIONAL HEADLOCK
The method by which most FNGs are recruited into F3. Abbr: EH