Alphabet AlphaBeatdown

Battleground 6/12

QIC: crosswalk

# of PAX: 12

PAX: doubtfire, flounder, brick city, Rhombus, bluegrass, pony express, water boy, bolt, sonic, LETC, Crockett, kix

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Warmarama:

Mountain Climbers IC x20

Plank Jacks IC x20

The Thang:

Mosey to flag pole

Perform the ALPHABET alphaBeatdown

26 Reps of each exercise on the board

American Hammers (2 count)

Burpees

Crunchy Frogs

Derkins

El Capitan (Deep Lunge)

Flutter Kicks (2 count)

Goofballs (2 count)

Hillbillies

Inchworms

Jump Squats

Knee extenders to 6”

LBCs

Mike Tysons

Narrow Squats

Overhead Press

Plank Jacks

Quick feet (26 seconds)

Reverse Lunges

Squats

Tuck Jumps

Up Downs

V-Ups

Windshield Wipers

X-Jumps

Y-Lifts

Zebra Kicks

Once done run around the island until all Pax are through.

Mosey to field and split into 2 teams.

SSH freeze tag.

COT:

prayers for safe travels for water boy.

Prayers for 1 I forgot (God knows)

Prayers and praise for Jewel’s new baby

Prayers for crosswalk’s M’s cousin

It’s an honor to lead

CW

SMACK TALK!

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