BERMUDA TRIANGLE

F3 SCREAMING EAGLE 12/18/17 @ 5:30am

QIC pumking & crosswalk

PAX (14): crepeface, trolleystop, tinytank, glassjoe, uglystik, 8penny, sir_mix_a_lot, thehoff, hooch, bustedgrill, chickennoodle, stiffler

WARM-A-RAMA

SIDE STRADDLE HOPS X 20

High knees x 20

THE THANG

crosswalk

Mosey to basketball court.

3 cones set up in a triangle. Each cone is a designated exercise. Start with single rep at each cone. Each time you get back to each cone you add 1 rep. Do designated mobile exercise to get to next cone.

Rinse and repeat for 20 minutes.

Cone 1: Burpees

Bear Crawl

Cone 2: Up Down Planks

Inchworm

Cone 3: Air Squat – High Knee Jumps

Duck Walk

pumking

Indian Run to Flamer’s Wall

DORA 1-2-3

50 incline

50 decline

50 merkins

Runner does 10 single count mountain climbers

MARY

Windshield wipers

American hammers

Side plank pumps

Box cutters

Plank jacks

COT

T-claps to hooch for organizing the Ashley Eagle Tree F3 donation. 14 families were helped!

Prayers for ballbearing’s mother-in-law.

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SMACK TALK!

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