AO: ao-the-scrape
Q: Bagpipe
PAX: Bagpipe, Biff, Gnat, John ‘Beach Body’ Stevick, The Grinch
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer, 5 Core Principles
F3 Credo, Mission Statement
WARMUP:
Bear Hugs, Toe Touch Stretch
THE THANG:
Mosey To Coupons – Grab (2) Coupons
Farmers Carry 2 Q’Pons for 70 ft
16 – One Arm Bent Over Row (8 Each Arm)
Farmers Carry Back 2 Q’Pons for 70 ft
16 – Q’Pon Squat Thrusters
Mosey Up to BearCrawl Alley
16 – Merkins
BearCrawl 40ft
16 – Merkins
Mosey Down to Fire Pit
16 – Tricep Dips
16 – Step Ups
16 – Flutter Kicks
Repeat Until Time For MARY
I think we got almost halfway into Round 5
Q: Bagpipe
PAX: Bagpipe, Biff, Gnat, John ‘Beach Body’ Stevick, The Grinch
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer, 5 Core Principles
F3 Credo, Mission Statement
WARMUP:
Bear Hugs, Toe Touch Stretch
THE THANG:
Mosey To Coupons – Grab (2) Coupons
Farmers Carry 2 Q’Pons for 70 ft
16 – One Arm Bent Over Row (8 Each Arm)
Farmers Carry Back 2 Q’Pons for 70 ft
16 – Q’Pon Squat Thrusters
Mosey Up to BearCrawl Alley
16 – Merkins
BearCrawl 40ft
16 – Merkins
Mosey Down to Fire Pit
16 – Tricep Dips
16 – Step Ups
16 – Flutter Kicks
Repeat Until Time For MARY
I think we got almost halfway into Round 5
MARY:
16 – Box Cutters
16 – Gas Pumps
16 – LBCs
ANNOUNCEMENTS:
Possible Ruck Beatdown next week at The Scrape
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Prayers for BeachBody Family dealing with Kids
Ear Problems
Prayers for the Men of F3
Thank the Lord for ALL HE Does
:us: