July 3, 2019

Post Flood Work – 6/13/19

THE SCENE: Warm and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 30

Imperial Walkers IC x 20

Abe Vigoda IC x 20

Merkins IC x 10

Merkin Mile (25 merkins at 1/4 mile points until complete 1 mile)

THA-THANG:
Red Barchetta on the turf field

  • Sprint 100 yards, 100 SSH IC, mosey back and plank
  • Sprint 75 yards, 75 Mountain Climbers (2 is 1), mosey back and plank
  • Sprint 50 yards, 50 LBCs, mosey back and Al Gore
  • Sprint 25 yards, 25 Merkins, mosey back and Al Gore
  • Sprint 10 yards, 10 Burpees, mosey back and Al Gore
  • Bear Crawls and Crawl Bears

MARY:
Some
COUNT-OFF & NAME-O-RAMA
11 PAX: Soybean, Stephen King, Motel 6, Stuft Crust, C-Lo, Hello Kitty, Steinbrenner, Twitty, Haverford, Bombay, Pops
CIRCLE OF TRUST/BOM:
Appreciate the things that you have and the people in your life. F3 has been an incredible support group for me and my family during a difficult time. Trust in friends, family, and God. Thankful.
MOLESKIN:
I needed to Q a workout to blow off some steam and be with the F3 guys after a tough week. Incredible group of men.
ANNOUNCEMENTS: