Welcome to F3. There were 8 PAX that joined today.
COP
We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.
Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins.
- The Thang:
4-rounds of exercise split into two segments: - Round 1: 30-seconds per exercised
- Round 2: 60-seconds per exercise
- Round 3: 120-seconds per exercise
- Round 4: 30-seconds per exercise
The exercises were:
- line sprints (back-and-forth)
- Burpees
- V-Ups
- Jungle Boy Squats
Then we went to the wall and did 11s. Balls to the wall Australian Mountain Climbers and LBCs. We only got ½ through before the Q called it and we moseyed back to the flag. There we did Merkin Jacks and Charlie’s Angels until 6:15.
COT: Numberarama, Name-O-Rama, Announcements, The Q Twisted Sister took us out.
We’re right, yeah! We’re free, yeah! We’ll fight, yeah! You’ll see, yeah! Oh we’re not going to take it,. No, we ain’t going to take it. Oh, we’re not going to take it anymore!
Twisted Sister
NMS by Phonics
It was quite awesome having Twisted Sister from F3 Rubicon lead the bootcamp this perfect Monday morning at DaVille. Twisted Sister smoked us all. Well done! Forever, those who were there will remember fitness test on the tennis court, the Merkin Jacks, the Jungle Boy Squats, and a LIFO member tracking the PAX by automobile.
Thank you Twisted Sister for leading us today.
Announcements:
July 4 Convergence at DaVille – 7 AM
