Warm-o-rama:
Mosey to the circle:
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25 SSH’s (IC)
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Straght leg stretch
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15 IST’s (IC)
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Split-leg stretch: center, right, left, center
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10 windmills (IC)
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Runners stretch: left and right
Thang:
Transition from Warm-o-rama to Thang:
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5 Merkins, 5 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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15 Merkins, 15 WWII Sit-ups
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10 Merkins, 10 WWII Sit-ups
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5 Merkins, 5 WWII Sit-ups
Burpee/8-Count Body Builder Ladder of 12’s
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40 yard sprint down
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2 burpees
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40 yard sprint up
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10 8-count body builders
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40 yard sprint down
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4 burpees
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40 yard sprint up
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8 8-count body builders …
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And so on until we got to the other end of the ladder.
Transition:
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5 CDDs, 5 Freddie Mercury’s (IC)
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10 CDDs, 10 Freddie Mercury’s (IC)
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15 CDDs, 15 Freddie Mercury’s (IC)
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10 CDDs, 10 Freddie Mercury’s (IC)
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5 CDDs, 5 Freddie Mercury’s (IC)
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Mosey to the concession stand
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Peoples Chair x 30 seconds, continue and 25 overhead air presses
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Squats x 25 (IC)
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Lunge walk one full lap around concession stand
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Peoples Chair x 30 seconds, continue and 20 overhead air presses
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Squats x 20 (IC)
Transition:
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5 Shoulder-Touch Merkins, Combo 5 Low Flutters (IC)/Low Dollys (IC)
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10 Shoulder-Touch Merkins, 10 Low Flutters (IC)/Low Dollys (IC)
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15 Shoulder-Touch Merkins, 15 Low Flutters (IC)/Low Dollys (IC)
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10 Shoulder-Touch Merkins, 10 Low Flutters (IC)/Low Dollys (IC)
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5 Shoulder-Touch Merkins, 5 Low Flutters (IC)/Low Dollys (IC)
Pullup/Dip Ladder at The Concession Stand
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1 pullup, one lap around the concession stand
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10 dips, one lap around the concession stand
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2 pullups, one lap around the concession stand
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8 dips, one lap around the concession stand
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3 pullups, one lap around the concession stand
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6 dips, one lap around the concession stand
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4 pullups, one lap around the concession stand
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4 dips, one lap around the concession stand
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5 pullups, one lap around the concession stand
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2 dips, one lap around the concession stand
- < >
Welcome Mulch (FNG1) – Mark Strother.It doesn’t get easier, you just get stronger.
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FNG2 is Johnboy.
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Welcome Curly 2.0 (FNG3), aka Alexa.
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FNG4 is Evenrude.
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Multiple BRR ready men took to the standard: Riverboat, The Geek, Shaken, Magnus, Holiday, Kidrock and Landline.
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As discussed during announcements:
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Link to Give2Give: https://f3.mudgear.com/products/give2give-the-f3-leap-fundraiser?variant=47018970451
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Pre-Blast for Basin Run: http://f3lakenorman.com/announcement/lkns-basin-run-relay-presented-by-f3lkn
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Thanks to Landline for letting me lead these excellent men!
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Also, many thanks to Mini Me for EH’ing me 3+ years ago at a Mt. Zion “Journey” men’s breakfast.He is such a dreamy guy and I’m just so darn glad he brought me to this group of men.If you feel the same – either that mini me is dreamy or – that you are thankful for the brother who EH’d you, spread the work.Jolly Roger said it best that someone out there is praying for this and they won’t know unless you tell them.Someday YOU might be dreamy.