Date: 2/24/20

QIC: Mr. Texas

PAX: Chernobyl, Platinum Pinky, Spike, Red Ryder, Newton, DIY, Piranha, Animal (Partial)

Gloom Factor: Foggy/Wet, 60ºF


 

Warmarama

10 Merkins
Motivators (from 6)

10 count Willy Mays Hays
10 Lindsay Vonn’s

10 count Arm circles (Forward and Reverse)

Warm-up Run

 

The Thang

Amphitheater: 

  • All PAX in people’s chair, 5 merkins for each PAX
  • All PAX in people’s chair, 5 burpees for each PAX
  • 5,4,3,2,1 Set of Derkins, Box Jumps, and Lunges

Run to Entry of Memorial

  • Set/Trip 1 – 3 Rounds of circle plank while each PAX does 5 Merkins each – 200 Yard sprint to monument and back
  • Set/Trip 2 – 3 Rounds of LBCs while each PAX does 5 LBCs each – 200 Yard sprint to monument and back
  • Set/Trip 3 – 3 Rounds of Dips while each PAX does 5 Dips each – 200 Yard sprint to monument and back

Slow mosey to the parking lot for Cinder Block Coupons

  • 7 PAX in a circle with 4 blocks at every other PAX
    • 4 rounds: 5 arm curls and 5 squats per PAX
    • 4 rounds: 5 shoulder press and 5 jump squats per PAX
    • 4 rounds: 10 arm curls per PAX
    • 4 rounds: 5 shoulder press per PAX
    • 4 rounds: 10 merkins on each block (40 total)

 

Mary

Choose your own adventure:

  • 10 Flutter kicks
  • 10 WWIs
  • 10 LBCs
  • 10 Flutter kicks
  • 10 Crunchy Frogs
  • 10 Rosalitas
  • 10 Flutter Kicks
  • 10 American Hammers

COT/BOM

Anniversary Q for Mr. Texas. When Slides and I came out a year ago, it was just Golden, Newton, and PhotoOp. The year has gone by fast but seems like I’ve been doing F3 for a long time. I appreciate you men!

Announcements

EC

Run – Red Ryder (RUN)
Ruck – Platinum Pinky, Newton (RUCK)