Q: Buick
PAX: Bozo, Buick, Carolina Lean, Downy, Lipitor, Mr. Beast, Myrtle, Piggyback, Skidder, Snoopy, splash, Trey Dozier
FNGs: None
COUNT: 12
INTRODUCTION:
got there early as usual to unload the weight so the pax were greeted with a typical Buick surprise.
Disclaimer – gotta say I’m proud to see more water bottles making appearances- nothing wrong with being smart.
5 core
Mission statement
Credo
WARMUP:
Bear hug
Hill Billy
Daisy picker
Big arm circle goin forwards
Little arm circles goin backards
Ruck up for …
THE THANG:
5 rounds 5 exercises 7 reps
broad jump to the parking spot lunge walk back – but before… CHOOSE YOUR EXTRA WEIGHT!!
Ranging from medicine balls to kettle bells to coupon or sandbag or dumbbell
Burpee ruck jump over
Ruck swing
Manmaker
Curl – ruck on and use extra weight
Squat – ruck on and hold extra weight
Second evolution
I need help
Pax circled around one pax in the middle while he held a 35 lb kettle bell over head with a ruck on
The rest of the pax did squats till he said “I need help”
All while listening to a great playlist!
MARY:
Overhead ruck flutter kick
Box cutter
Lbc- 50
Lbc – 40
Lbc – 30
Trivia – who played lead guitar solo on Michael Jackson’s “beat it” – answer – Eddie Van Halen
No one got it
Penalty burpees
Lbc – 20
ANNOUNCEMENTS:
J Stroke leading a kayak excursion down the dirty stream aug 24
Labor Day 10k
Prayer campaign across Bibb county schools that Mr. Beast will keep us up to date on
COT – 6TH MAN:
Yhc talked about the success over the past yr
Trey Dozier shared – thank you! Thank you for continuing to make f3 part of your day!
PRAYER REQUESTS AND PRAISES:
Trey Dozier mom
Snoopy traveling to Virginia (nice!) for work
Pledged
