Late BB from Monday


QIC: crosswalk

# of PAX: 8

PAX: crockett, hooch, FNG (motorboater), sir mix a lot, dogwood, lightning, Hootie

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


SSH IC x10

Seal claps IC x10

Mountain Climbers IC x10

Partner up:

Catch me if you can (2 merkins) to baseball field shelter.


100 Kraken Burpees (Hand release burpees)

200 Pelvic Thrusters w/ feet up on wall

300 Crunchy Frogs

Running partner runs to bridge and back

Partner AMRAP Game

Split into to partners

Perform the set routine while your partner holds plank. Flap jack for 15 minutes.

10 merkins

10 squats

10 mountain climbers

10 SSH

10 plank jacks

Mosey back to parking lot

Squat potato:

Split in two groups

All pax line up facing each other (about 20 feet apart) and hold low squat position. Starting pax has a ball, performs 1 burpee, gets back in squat position, and throws the tennis ball to the pax across from him who then does a burpee and throws to the next pax, so on and so forth until you get to the end. And then back. If the ball is dropped then both the thrower and catcher do 3 burpees.


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