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


It’s an honor to lead.



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