WARMARAMA: Mosey to bus loop for butt kickers, high knees, karaokes, SSHs, helicopters, dead man hangs, cherry pickers, merkins, and LBCs.
Mosey to handicap ramp for Jerkin Gym.
COP 1: Jerkin Gym – Line up at ramp single file. Each man takes a section. 5 jerkins then 5 dips OYO. Leapfrog to next open slot. Repeat all the way down.
Mosey to parking lot.
COP 2: 7 of Diamonds – Performed on a large diamond/square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round rounds 1-4. Decrease by 7 reps for rounds 5-7.
- Rd. 1: 7 burpees
- Rd. 2: 14 WW1s
- Rd. 3: 21 squats
- Rd. 4: 28 plank jacks
- Rd. 5: 21 LBCs
- Rd. 6: 14 calf raises
- Rd. 7: 7 mericans
Mosey back to flag and finish with 7 burpees to get Salt Lick to an even 110 for the day.
ANNOUNCEMENTS: Ruck this Sunday. Frozen Triangle next weekend.
PRAYERS: For F3 brothers who continually step in and Q and set the example. For individual initiative to get up and go. For dudes on IR showing up and doing what they can.