WARMUP: Warmup for the warmup: Mosey to the fence at the tennis court for Indigenous People’s Chainsmokers. PAX at the rear bear crawls to the front until the end of the fence. Then to the empty parking lot for the standard warmarama. Hold Plank as we call out PAX names to our left. On your Six Boat Rows as we review core principles, mission, and credo. The PAX were disappointed they didn’t get to study beforehand.
THE THANG: COP 1
4 sets of Four Corners
1st Four: 40 Freddie Mercuries
2nd Four: 30 Three Pointer Jump Squats
3rd Four: 20 Merkins
4th Four: 10 Groiner Jacks
COP 2
F@#K CANCER
Flutter kicks x20 DC
V Ups. X10
Commando Jacks x10
Kraken Burpees (Burpee with 3 Merkins) x10
Commando Jacks x10
All you got Run the length of the lot and back
lt. daN x10
Commando Jacks x10
ThrEe Pointer Jump Squats x10
Run the length of the lot and back
ANNOUNCEMENTS: New Year’s Day Ruck/Run up Mill Mountain Save the Date: F3 Roanoke 10 year Anniversary April 25, 2026