Shuttles of fun!

Screaming Eagle 3/2/20

QIC: Crosswalk

# of PAX: 15

PAX: the Mountie, Crockett, hammerhead, RX, hooch, T-party, Hoosier Daddy, Teachers Pet, Tombstone, rawhide, lightning, franks, solo, tiny tank

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

Warm-a-Rama:

50 burpees OYO

Mosey to flamers wall

WORK IT BACK AND FORTH SHUTTLES

There are 5 cones set out across the field.

The Q will set an exercise and the Pax will perform 5 rep at the staring line, run forwards to first come, perform 10 reps, run backwards back to the base line, perform the “baseline” 5 reps, run forwards to the second cone, perform 15 reps, run backwards back to the base line, perform the “baseline” 5 reps, run forwards to the third cone…. etc…. until you get to the last cone, perform 30 reps, and run backwards to baseline.

Hold plank until 6 finishes.

Wait for next Q rep command.

Go until 20 minutes left.

Exercise 1: merkins

Exercise 2: LBCs

Exercise 3: Squats

Dora on the Wall

100 wall up Peter Parker’s

200 Windshield Wipers

300 Split and Reach the wall

(Ran out of time to complete full routine)

SMACK TALK!

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