BRICK CITY VQ

BATTLEGROUND 9/11/19

QIC: brick city & crosswalk

# of PAX: 25

PAX: niles, crepeface, Hoosier daddy, teachers pet, doubtfire, Crockett, dogwood, chuckles, hush money, flight nurse, blade, R-X, Tom Sawyer, grits, watchdog, Rhombus, Moab, cookie, kix, pony express, sooner, cookout, LETC,

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

Warmarama:

Brick City Lead:

18 BURPEES OYO – to recognize 18 years

The Thang:

Crosswalk Lead:

Mosey to field and partner up into 3’s

Partner over unders x 18 (6 each)

2 pax will high plank while 1 pax jumps over one and army crawls under the other then jumps over and crawls under to end up where he started. Switch until each of the three partners have completed 6 rounds each equaling 18 total to recognize 18 years

Brick City Lead:

Mosey to back of building (in the grass) and partner up for

Dora Individual 110s

110 reps to represent 110 stories of the Twin Towers.

•Shoulder taps (2 Count)

•SSH (4 Count)

•Squat jumps (Single Count)

Running partner runs and jumps over both walls into other patch of grass to cone, back over both walls to partner.

Brick City Lead:

Mosey to playground where all PAX get into high plank position. One pax performs pull ups until failure while the rest of the pax count aloud. Once done he takes his place in line in high plank and the next pax does pull ups while the rest of the pax count (starting where we left off) and so on until we get to a total of 343 pull ups to represent the 343 firefighters that lost their lives.

Moment of Silence……

Mosey back to flag.

crosswalk lead:

14 rounds of paincakes ascending 1 rep each per round + 1 more round of 5 reps to equal 110 merkins & WWII sit ups to represent 110 stories of the Twin Towers.

COT:

Everyone did a great job. Brick City is a LEADER!

Wise words from LETC

SMACK TALK!

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