9 PAX: YHC, Babydaddy, Bluegrass, Sonic, Bolt, Pistel Pete, Brady, Clavin, and Stretch
Warmorama: SSH ICx25, Arm Circles ICx40, Cotton Pickers ICx15, Mosey around the AO
Today is day two of my one year anniversary celebration of posting with the greatest Region in the NATION.
LA Shovel flag was planted in the middle of the field so we could circle up around it for Bear Crawl Ring of FIRE…… Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins, Repeat with Diamond Merkins, and Wide Are Merkins. This really SUCKED, so we took a break and came back to it later:)
Ab Rocker DORA
PAX partnered up and did a 50 WW2 Sit-ups, 100 V-ups, 150 Scissors Kicks, 300 LBCs, and a 100 more WW3 Sit-ups
While Partner one worked on the knocking out the reaps, Partner two ran across the field completed 15 Squats and Ran back to Partner one. Rinse and Repeat until done.
With time to spare we circled back around the shovel flag for a little MORE Bear Crawl Ring of FIRE. This time with right and left of set push ups. 10 each.
Mary: Killed it already
COT: Continued prayers for Niles Brother RainMaker, and Sissy.
Announcement: Don’t forget to invite you sad clown friends and start contacting all the Fart Sacking Leland PAX
Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.