June 1, 2020

Don’t Poke the Bear

THE SCENE:
Beautiful Morning. 60 degrees, 78% Humidity, Slight Breeze

will ferrell omg GIF

F3 WELCOME & DISCLAIMER

Push Yourself, Don’t Get Hurt, You are responsible for your own well being.

WARM-O-RAMA:

  • 15 Burpees out of the gates OYO (grunts and groans commenced)
  • 20 SSH IC
  • 20 Arm Circles (10 Fwd, 10 Rev) IC
  • 30 Sec Stretch

THA-THANG:

  • Merkin Mile:
    • 1/4 Mile run x 25 Merkins
    • 1/4 Mile run x 25 Merkins
    • 1/4 Mile run x 25 Merkins
    • 1/4 Mile run x 25 Merkins

Mosey to BB court

  • Bearicides (Bear Crawl Suicides)
    • Columbian Neckties x 5 Bear Crawl to Free Throw, Sprint Back
    • Columbian Neckties x 10 Bear Crawl to Half Court, Sprint Back
    • Columbian Neckties x 15 Bear Crawl to Opposite Free Throw, Sprint Back
    • Columbian Neckties x 20 Bear Crawl to Opposite Baseline, Sprint Back

At this point Innuendo said Burpees would have been easier. Little did he know that there was a round 2

tired polar bear GIF by BBC Earth

    • Burpees x 5 Bear Crawl to Free Throw, Sprint Back
    • Burpees x 10 Bear Crawl to Half Court, Sprint Back
    • Burpees x 15 Bear Crawl to Opposite Free Throw, Sprint Back
    • Burpees x 20 Bear Crawl to Opposite Baseline, Sprint Back
  • Leg Work
    • Moseyed to Loading Dock
    • Box Jumps x 20
    • Bonnie Blairs x 20
    • Squats x 20
    • Would have rinsed and repeated if there was time (also added smurf jacks)

Started running short on time so moseyed back to startex

MARY:

  • Freddy Mercury x 20 IC
  • Flutter Kicks x 20 IC
  • American Hammers x 20 IC
  • LBCs x 20 IC
  • Alternating High/Low Plank for last min

COUNT-OFF & NAME-O-RAMA:
4 WolfPAX BD, Innuendo, Landline (QIC), Skinner

CIRCLE OF TRUST/BOM:
Last Friday was my 1 year anniversary with F3. Shared with the WolfPAX what has changed in my life in regards to each of the 3 F’s in the past year.

MOLESKIN:
Prayed for BD’s Dad and the doctors as they await the results of his biopsy. We discussed the ANTIFA rumors in Germantown, the boarding up of the Apple Store, and the larger police presence.

ANNOUNCEMENTS:
Checkout Slack, Social Media, and F3 Website. Old Forrest is back.

 

bear GIF

QIC:
Landline
Workout Date:
06-01-2020