5 bodacious bros emerged from the gloom for 80’s style summer beatdown lead by YHC Beaver!
Warmarama!
- Mosey to the snack shack/pavilion
- 10 Cherry Pickers IC
- 10 Ukrainian Soldiers IC
- 10 Arm Circles IC
- 10 Helicopters IC
- 10 Burpees OYO(Late penalty)
- 10 WWII’s IC
- Roscoe’s Wife
- Wilson’s Wife
- Fudds Wife
COP1 – “The Heat Is On” by Glenn Frey. SSH throughout the song with no squat burpees/cardio merkins every “heat is on”.
COP2 – 11’s – trail north of football field. Merkins at the outbuilding / Copperhead Squats at the trailhead.
COP3 – Back to the pavilion – 12 step ups or bench jumps / 12 incline merkins / run to the end of the rock pit and back. 5x’s
COP4 – Plank for 5 core principles and F3 Mission. Leadership practice with Ring of Fire. Individual PAX call exercise and counts IC for the entire PAX. 2 Rounds
- Chowder – American Hammers
- Wildwood – WWII’s
- Wonka – LBC’s
- Cap Gains – Penguins
- Beaver – Flutters
- Chowder – SSH’s
- Wildwood – 60 sec Wall sit
- Wonka – Squats
- Cap Gains – 50 Merkins
- Beaver – Rollovers
Mosey BTTF for CoT!
Announcements – 4th of July Convergence at Atlee High School in Mechanicsville – 7 AM. Still looking for guys to Q – contact Corned Beef on Slack if you’re interested.
Choo Choo’s 1 year in F3 this weekend! Congrats!
Prayers for strength to Chowder and his M as they struggled with miscarriage. It was really great to have you back this morning Chowder, we missed you.
Chowder took us out in prayer.
