F3 WELCOME & DISCLAIMER
SSH 30x IC
15 Squats OYO
Imperial Walkers 15x IC
15 Merkins OYO
Daisy Pickers 15x IC
15 Groiners OYO
Arm Circle front & back 20x IC
15 Jump Squats
C1 – Burpees
Run long, bear crawl short
Always 10x burpees at C1.
4 Rounds: 20x each exercise going up by 10x each round.
Hold plank or Al Gore back at C1 til All In
Pax partnered up during round 3 and 4 for acceleration and encouragement
Pax line up at end of large island
4x lunge walk then 5x burpees to the end (40 yds?)
4x lunge walk 4x burpee back
4x lung walk 1x burpee back
Run back to flag
COUNT-OFF & NAME-O-RAMA
10 Pax : Bottomless, Altar Boy, Handsy, ISS, Mud Slide, Teachers Pet, Easily Amused, Jail Bait, Chiochetti, & Pirtle!
CIRCLE OF TRUST/BOM:
Find 4 guys that know you. Guys that you can tell anything. Most importantly guys that will hear your S*@# and accelerate you to do better. Guys that are not ok with just listening to your problems. 1 guy isn’t enough. Neither is 2. 3 is great. So get 4.
Simple is good. Need to think of better options while waiting til All In.
Pray for Pirtle’s son Micah he is having hip replacement (and other stuff) surgery on Monday.