WARM UP
THE THANG
Sally-Merkins
Mosey to track
Backwards lap
Split into two groups
Round 1
Group 1 – Track Lap (High Knees/Mosey)
Group 2 – Bleacher Jump Ups/5 HR Merkins on each step
Switch
Round 2
Group 1 – Track Lap (Karaoke/Mosey)
Group 2 – Bleacher Jump Ups/5 WWI on each step
Switch
14 Burpees for the birthday boy and his uncle. Wait….where are they?????? #MIA
Round 3
Group 1 – Track Lap (Sprint/Backwards)
Group 2 – Bleacher Jump Ups/5 Dips on each step
Switch
Round 4
Group 1 – Track Lap (Bear Crawl/Mosey)
Group 2 – Stair Runs
Switch
Round 5
Group 1 – Track Lap (Lunge Walk/Mosey)
Group 2 – Merkins/Burpees/Dips
Switch
SALLY (Kinda)
REFLECTION
Thank you to all the PAX. YHC just hit his 4 year mark on being part of F3. It has been an awesome 4 years. So glad Theuss introduced me to this group years ago. Makes working out fun. Looking forward to many more years.
MOLESKIN
-NO FIA did’nt make the playlist. It was on shuffle and somehow only played the slower songs plus Rage Against The Machine which was full of F-Bombs. Sorry, I was on the other side of the track and didn’t know.
-Shout out to Hefty for posting after the Ruck. That’s a power move right there. Kudos.
-Great effort by all.
-A little coffee confusion as our go to spot was closed. Had Cabellas coffee and a bagel at the house so it all worked out.
-Somebody get Socrates and Chewbacca on the website. They aren’t FNG’s anymore.
-Neighborhood confusion took place last night as people wanted to know why a group of men were seen at Westport Baptist picking up trash at 2300. I enlighten them. Way to go men. Doing good for your community.