AO: Belmont

When: 01/02/2021

PAX:

Number of Pax: 3

Pax Names: 40 Holes, Rocky,

Number of FNGS: 2

FNG Names: 40 Holes, Rocky

QIC: Spackler


The BackBlast:

What is F3?  Purpose, Mission and 5 Core Components Explained.  Disclaimer given. Explanation of workout vernacular explained.

Warm Up:

mosey around parking lot twice.
SSH x 20 IC, IW x 20 IC, Dancing Bears x 10 IC, Alternating Shoulder Touches x 15 IC, Mountain Climbers x 20 IC, Arm Circles, Michael Phelps.

Thang:

Jack Web. 1:4 ratio of Merkins to air presses. Went up to 6:24.
Ascending Curb Crawls. Start at end of parking lot on a curb and do 1 Derkin. Bear crawl to opposite side for 2 sermons. Go to 7.

4 corners. Start in first corner with 10 Burpees, then run to next corner for 20 Merkins, 3rd corner for 30 squats and final corner for 40 LBC’s. Saw Pax were very winded so decided to move on.

Lieutenant Dans. 1:4 ratio of Squats to Lunges. Used this to get to opposite end of parking lot. Made it to 6:24.

now to go back down for Jack Webs. This time in grass. Went back down from 6:24. Also need to finish Lt Dan’s. Back down from 6:24. Also in grass. But since we are next to road we have to do Monkey Humpers x 20 IC.

back to AO for Mary. Heals to Heaven x 20 IC, American Hammers x 15 IC, Flutters x 20 IC.

COT

welcome FNGs. Thanks for being a part of this group. Coffee afterwards. Pray and conclude.

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F3 Suncoast