Boardwalk Empire

Iron Island 1/18/20

QIC: crosswalk

# of PAX: 3

PAX: Tiny Tank & Rhombus

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

Warm up:

SSH IC x 20

Plank jacks IC x 20

Seal Claps IC x 20

Mountain Climbers IC x 20

Mosey to boardwalk

Boardwalk Empire EMOM (30 minutes)

Run to and then back and forth on the boardwalk with timer alarm. At the start of each minute perform 5 burpees and continue to run.

Mosey to the gazebo at center of boardwalk

Beat the clock: 10 minutes

Run around pavilion

50 WWII Sit Ups

Run around pavilion

50 squats

Run around pavilion

50 shoulder taps

Run around pavilion

Mosey back to flag

COT:

It’s an honor to lead.

-CW

SMACK TALK!

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