Clavin’s Shamrock Shuffle and More

3-15-19

QIC: Clavin

Location: LA

12 PAX: YHC, Sooner, Milkman, Happy, Beignet, Lasorda, SOL, Snickers, Brady, Stretch

Warmorama: SSH ICx25, Cotten Pickers ICx25, and Imperial Walkers ICx25

The Thang:

Mosey one full lap around the park. 

Shamrock Shuffle: PAX split in half with one on either side of the parking lot around the empty lot. On one side each PAX will complete 10 merkins on the other side they will complete 10 squats.  After finishing the merkins, the PAX will mosey around the lot to complete the 10 Squats. All PAX will continue this reducing the rep count by on each revolution until they get to one. 

Leprechaun Death March: Squats and Lunges 1:4 Ratio

1 Squat—-4 Lunges

2 Squat—-8 Lunges

3 Squat—-12 Lunges

4 Squat—-16 Lunges

Out and back.

DORA: 300 LBC’s 200 Freddie Mecuries. While one PAX with doing reps the other is Bear Crawling from the building to the sidewalk then Moseying back to the building 

Mary: NONE

  

COT: Prayer for F3 Nation, First responders, and for those serving in the US military 

Announcement: Reminders of the rules for BigBoard BattleBoard and the OAR. May 4th Marathon ruck 

Strong work Everyone. Was an honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is. 

Clavin OUT

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