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3Fs, Mission, Principles
Weather: not warm, but wet and windy.
PAX: coconut, Bambi, bellhop, Stark, jennay, Spaulding, Woodstock
QiC Woodstock
Warm up (cadence)
10 SSH
10 Merkins
10 Plank Jacks
10 Squats
run a lapRepeat 2x
Stairs – at top and bottom landing do 5 LT Dans x3
Motivated Mikes:
6 Mike Tysons
6 Bear Sqats
6 Merkins
6 ct plank hold.
5
4
3
2
120 leg lift
20 groiners
20 imperial walkers (1 is 1)
run a lap
20 flutter kicks (2 is 1)
20 plank jacks
20 hillbilly walkers (1 is 1)
run a lapStairs – at bottom landing do 5 jump squats at top do 10 good mornings x3
Flutter kicks – 30 in cadence, run hard lap.
Plank jacks – 20 in cadence, run hard lap.
Hold plank 49 count, 10 bear squats, 10 merkins.Stark was the 6
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It was a wonderful day for the 6 men that came to our beatdown. They were Billy Hannibal Stark, Jake Jenny Wittmer, Craig Bambi Springer, Tony Soda Pop Fisher, Jeff Spaulding Lonsbrough and the Q, Mark Landslide Trimble.
We started with Side Straddle Hops to loosen up. We then ran to Hood Park. At Hood Park, we bear crawled up the hill 3 different times. During the first two times, we would stop and do 10 merkins. With each time up the hill we stopped 5 different times.Thus, we did a total of 50 merkins each time up the hill. On the third time up the hill, we stopped on 5 different occasions to do 10 big boy sit-ups.
We then ran back to the wall where we ran to the first landing. From there, we did wall sits with an Indian Run. When the group went through the sit, we did 10 diamond merkins. We were able to got through the group 5 times for 5 sets of diamond merkins. We then ran to the bottom of the ramp to finish with a set of Australian merkins. We then ended in a circle of trust.
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