Warm-O-Rama
Lap of regular mosey; Lap of High Knees; Lap of Butt Kickers
SSH x 20 IC; Cotton Picker x 15 IC; Mountain Climbers x 10 IC; Slow Squat x 10 IC
THE THANG
Mosey to Tennis Courts to Load the Ark
Partner Up SDNM for P1 – P2 alternate
P1: Bunny Hop over and back; P2 Monkey Humpers – Flip/Flop
P1: Bear Crawl over / crawl bear back; P2 CDDs – Flip/Flop
All PAX Cheetah suicide sprint
P1: Crab walk over / walk crab back; P2 20 scorpion dry dock each leg – Flip/Flop
P1: Frog Hop over and back; P2 Crunchy frog – Flip/Flop
All PAX Gazelle sprint over and back
Run on Wynfield Creek Parkway to Move the Ark
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Parkcrest – 10 Burpees OyO
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McDiramid – 5 8-count Body Builders OyO
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Tartan Ridge – 10 Shoulder Tap Merkins IC (for Snake Eyes)
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Blooming Arbor – 20 Low Flutters IC
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Glenside –20 W’s IC
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Oakham – 20 Rosalitas IC
Hoo-ville tree pain clock: P1 does following while P2 runs two laps around circle then flip-flop
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Merkins
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WWII sit-ups
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Squats
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LBCs
MARY
Jo-Lo x 20 IC
Audible to Toxic for Up-Down Merkins x 10
Plank-Jacks x 10 IC
MOLESKIN
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T-claps to whoever in the Pax– I think I heard it from Calypso–named the return trip running/abs combo… “Mobile Mary”. Glad to have added to the lexicon.
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Welcome back Cotter to Ruffles. Great to have you back.
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First three-way tie I’ve seen for War Baby…look forward to you 39 year-olds losing the “HATE”.
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Boones Farm (WD) you have everyone’s respect. Keep up the great work.
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Toxic – always good with the audible to Up-Down called Merkins
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Keep Gnarly Goat’s daughter in our prayers for a quick recovery from her broken arm
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Thanks to The Force for the privilege of leading this group. Great work men!
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This is my two year anniversary in F3. Thanks to Ruffles and Skipper EH’ing me at the Mighty Jungle launch two years ago. While it took me a while to make F3 a routine—I’d like to call it “dabbling” because I might have set a record in 2014 for number of Cotters–it has changed my life for the better. It has enhanced and strengthened by body and mind, increased my sense of community, grown my compassion for others, and generated a lot of great laughs and fellowship along the way.
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