F3 Mission, Core Components and Disclaimer given.
Warm Up: 2 laps around parking lot while waiting on an fng to show. Butt kickers and high knees. Go back over F3 mission, components and disclaimer. 2 more laps to keep the heart rate up.
SSH x 20 IC, IW x 20 IC, Cherry Pickers x 10 IC, Slow count squats x 10 IC
Now for the Football. I go over what a Scout run is except this time when the guy in front sprints out, he now has to turn and catch the football from the second Pax. If he catches it, he simply money’s to back of line. If he misses it we all stop and do 5 Burpees. First lap was successful but second lap wasn’t. 20 burpees were done.
Now for a Tabata Round. 60 seconds of an exercise AMAP followed by 10 seconds of rest. Exercises were: SSH, Merkins, Squats, LBC, Curb Step Ups, Wide Arm Merkins, Lunges, Big Boy Sit Ups.
Mosey over to weird building with a small wall for Dips x 20 IC. Now find a wall for Ascending Testicals. At 10 Degrees do 10 Merkins, at 45 degrees do Australian Mountain Climbers x 10 IC and go on up to straight if possible. Arms are now spent.
Mosey to basketball court for some more fun. Each Pax gets a turn trying a free throw shot while other pax run in place. If he makes it, then Everyone does Mountain Climbers x 10. If he misses then 10 burpees. Well, we do 40 burpees and the FNG completed missed everything and a comment of loading his balls was made. They wanted a round 2 so this time I said it would be easier so now only 5 burpees if the shot is missed. We did an additional 20 burpees.
Mosey over to outlook over the pond for calf raises. Started when 40 Holes decided it would be fun to drop the concrete block on his foot, not really so after he was checked on I let him sit out of the calf raises. Regular x 10 IC, Toes Out x 10 IC and Toes in x 10 IC
Time to head back to AO but first your YHC decides to throw the basketball down a grassy field while everyone waited for it to stop. Now bear crawl all the way to the ball. Approximately 75 yards. Fun times.
Marry: Flutter kicks x 20 IC, Dying Cockroach x 20 IC, Heals to Heaven x 20 IC and finish with Monkey Humpers x 10 IC for the fng.
Welcome Chip Erickson aka Lance Armstrong
prayers for 40 Holes job situation, prayers for clarity for Lance Armstrong or just Lance for short.