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6/30/21 stay positive, don’t be negative
Welcome
F3 Mission & Core Principles
DisclaimerWarmup: Windmills and Through The Tunnel (did it at F3 Grandstrand. I guess we call them Potato Pickers?)
PAX: Rudy, Malware, Barney, Lonzo, Isosceles, Woodstock, Lyman (QIC)
The Thang: Moseyed to the gate that leads back to the ball fields, where there were four deep-cycle marine batteries (total approx 80lbs per team) and five cones. Split into two teams (3 vs 4) with one from each team at the first few cones. Each cone had an exercise, except the first cone, which had the batteries.
The first two PAX (one from each team) would grab a battery in each hand, race to the playground, do 5 pull-ups and 15 dips, then race back while the rest of the PAX did the exercises at each cone. When the racers got back, we’d rotate to the next cone. The idea was to only race with the batteries when all the team members completed the reps, but instead we just kept rotating racers and moved a different cone when the racers returned, which worked out well for keeping everyone moving. We did three 10-min rounds, with different exercises at each station in each round.
Round 1
Battery race – 5 pull-ups, 15 dips
40 diamond merkins
40 big boy sit-ups
30 side lunges 2:1
50 squats
40 mountain climbers 2:1Round 2
Battery race – 5 pull-ups, 15 dips
20 inchworm w/merkin
30 leg lifts
25 Lt. Dans
50 overhead handclaps
30 Bonnie Blairs 2:1Round 3
Battery race – 5 pull-ups, 15 dips
30 Mike Tysons
40 hello dollies
30 curtesy lunges 2:1
50 behind back handclaps
30 plank jack shoulder taps 2:1Moseyed back to parking lot for COT.
Countorama
Name-o-rama
Six – Woodstock
Announcements
BOM – prayerI appreciate everyone putting in max effort even when the plan was a little shaky, in extreme humidity nonetheless. Very honored to lead!
Lyman
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