27 PAX: YHC, Floppy Disc, LETC, Tiny Dancer, Redline, FNG-The Comeback, Jiffy Pop, Brady, Hello Kitty, Over Bite, Puffer, FNG-Thin Mint, Mayhem, Newton, Armor All, GynX, Big Sky, FNG-Pixel Pusher, Tea Time, Seahorse, Brummy, Putty, FNG-100%, Beauty, Gravity, Niles, and Goat.
Warmorama: SSH ICx25, Arm Circles Forward ICx25, 2 Burpees OYO (For Niles) and Backwards ICx20, 5 Burpees OYO (For Seahorse) Daisy Pickers ICx15,
Two Column Indian run to the pull-up bars.
Everyone Partnered up and started at the pull-up bars with 5 pull-ups, 10 Merkins, and 20 Dips each after this was complete everyone headed around the circle to the first speed bump.
There are four speed bumps around the circle. Each round includes Partner one completing a designated number of reps while partners two runs to the next speed bump and returns. Once back, partner one runs out and back while partner two completes the exercise. After both have completed the reps and ran out and back, both partners progress to the next speed bump. This is repeated three times until you have returned to the pull-up bars.
Once back at the pull-up bars, both partner complete 5 pull-ups, 10 Merkins, and 20 Dips. Here everyone waited on the six with some Mary. When the six completed his time at the pull-up bars, everyone headed back to the speed bumps for round two.
Round One was 10 Burpees, and Round Two was 10 Big Boy Sit Ups
After we completed round two, time was running short, so we headed back to AO with a reverse Indian run where the person in the front of the line would peel off complete 10 merkins and join the back of the line.
Mary: No time for Mary.
COT: Prayer Rainmaker, Flight Nurses Mom, Newton, and ArmorAll.
Announcement: July 27 is F3 ENC’s Sasquatch
Strong work Everyone. Was an honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is.