Neither snow nor rain nor heat nor gloom of night stays these couriers from the swift completion of their appointed rounds…
(additional Pax – Shaft, shut your mouf!)
WARMORAMA:
- Butt kicks, high knees, karoake, alt-karaoke.
- SSH X 20 IC, IST X 10 IC, TS X 10 IC, WINDMILL X 10 IC, CHERRY PICKER X 10 IC, MERCANS X 10 IC
THE THANG:
Sort the mail:
- squats X 20 IC, Freddy Mercury X 20 IC-gear shifting, low flutter X 15 IC, LBCs X 15 IC, Mercans X 10 IC, Jump squats X 10 IC.
Mental anguish:
- Team 1: 4 touch parking lot suicides
- Team 2: CCDs
- Alternate and repeat with LBCs and squats.
The ride:
- mosey to the steepest, longerest than you think hill in the hood
The delivery:
- Jacobs-like ladder – run to 1st mailbox, return, 1 burpee, run to 2nd mailbox, return 2 burpees, repeato to 7.
- Mosey back to the parking lot with a set of twisting lunges.
Additional mental anguish:
- bear crawl suicides, crab walk suicides and regular suicides – some all together and others with teams. "resting" team exercises including CCDs, squats, LBCs and Hindu pushups.
MARY:
- Arizona completed the beat down with a prolonged plank, including 1 handed and the crank, followed by Mason twists.
MOLESKIN:
- Hambone and Arizona finished strong, even after a 9-10 mile ruck prior to posting. Wolverine has crab-ability and Arizona is a bear.
Followed by fellowship at Shuffletown Grille
Hope y'all got what you needed. I'm convinced we are enjoying the benefits of F3.