12 PAX: YHC, AED, BabyDaddy, Brady, Lasaorda, Hush Money, Beauty, Cannoli, Stretch, and Spyro Gyra
Warmorama: SSH ICx25, Cotten Picker ICx20(Stretch), Burpo ICx11 (Spyro Gyra)
Today was Leland first Q-School so I wanted to demo several of the common workouts. So we worked through 4 different examples listed below
String of Pearls (Example) We started with a mosey to the senior center for a 5 count shoulder tap balls to the wall. This was the beginning of a short string of Pearls. Once done we moseyed around the corner to complete 25 OYO squats, continue the mosey with one last stop to complete 10 OYO Burpees.
Four Corners (Example) Mosey to the First corner complete 10 merkins, Mosey to the second corner for 10 Merkins, 20 monkey Humpers, Mosey to the third corner for 10 Merkins, 20 Monkey Humpers, and 30 Bobby Hurleys, Mosey to four corner for 10 Merkins, 20 Monkey Humpers, and 30 Bobby Hurleys, and 40 LBCs.
11’s (Example) No time of 11’s so we did 7’s. Starting with 6 WW2 Sit ups then a mosey to the other side of the parking lot for 1 Burpee. Continue until you get down to 1 WW2 Sit ups and 6 Burpees.
Lazy DORA 50 V-Ups, 100 2 Count American hammers, 150 2 count Scissor kicks. While partner one works on the Exercise partner two completes 30 LBCs. Partner switch every time 30 LBC’s are completed.
Mary: More in cadence exercise lead by PAX, Moroccan Night Club ICx20(AED), SSH ICx26(Lasaorda)
COT: Prayer for F3 Nation, Fast recovery for Gravity, Family and Mission team effected by drowning.
Announcement: Convergence Monday at Baywatch 0700-0800, Summer Session continues tomorrow 0600-0700.
Strong work Everyone. So grateful for F3 and the men that make it what it is.