AO: Hard Knocks University Bootcamp - Wednesday

When: 06/15/2022

PAX:

Number of Pax: 5

Pax Names: Mrs. Doubtfire, Mulch, Papa Smurf, Sir Wallace, Spartan,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace


The BackBlast:

Welcome DR guest Mulch for F3 Alamo.
5:15a
Warmorama began after 5 core principles and disclaimer announced. 400 meter mosey with dynamic stretching including balls to the wall drill, then circled up for more fun, this time with a driveshaft.

The Thang:

Duck walk to cone and back for each set (total distance = 500yrds)

The following exercises count each side as a single count (1,1 – 2,2 – 3,3 etc…)

100 Flutter kicks, 10 Burpees

90 Mountain climber, 9 burpees

80 long swimmers, 8 burpees

70 Freddie Mercury’s, 7 burpees

60 Merkins, 6 burpees

50 Heels to Heaven, 5 burpees

40 salsa dips, 4 burpees

30 shoulder taps, 3 burpees

20 Tricep dips, 2 burpees

10 Carolina dry docks, 1 burpee

(Total of 55 burpees)

Cooldown:

Circled up with Mulch starting the round of Marys with Rope climbs, then Spartan with wide merkins, and papa smurf with dying cockroaches.

6:00 The Rucking crew joined in for COT

Announcements:
Sat. 6/18 family beach day at coquina 0900
Check slack channel for 2nd F times/ locations
Praise/ Prayer report: Sterling, Shamwow, Mrs Doubtfire, Mulch

Message:

“Anyone who claims to be in the light but hates a brother or sister is still in the darkness.”
‭‭1 John‬ ‭2:9‬

Leave a Comment

F3 Suncoast