Q: Bagpipe
PAX: Caboose, Beetlejuice, John ‘Beach Body’ Stevick, Brawny, CurveBall, Bagpipe, Gnat, Shad, Spam
FNGs: None
COUNT: 9
INTRODUCTION:
Disclaimer, F3 Mission, F3 Credo, 5 Core P
Flag Planted :us:
WARMUP:
Big Arm Circles x 10
Bear Hugs x 7
Merkins x 20
Toe Touch
Daisy Pickers x 7
Merkins x 20
Mosey To Coupon Circle
THE THANG:
2 Minute Timer AMRAP
Man Makers x 3
Overhead Press x 10
Alternate Exercises for 2 Min
2 Minute Timer AMRAP
Goblet Squat x 10
Triceps Extension x 15
Alternate Exercises for 2 Min
2 Minute Timer AMRAP
Upright Rows x 10
Curls x 20
Alternate Exercises for 2 Min
Man Makers x 5
Bear Crawl 50’ft
Merkins x 10
Lunge Walk 50’ft
Squat Jump x 10
1/4 Mile Jog
Man Makers x 5
Goblet Squats x 10
Bear Crawl 50’ft
Merkins x 10
Plank Jacks x 10
Lunge Walk 50’ft
Squat Jump x 10
Flutter Kick x 10
[ 4 Count ]
1/4 Mile Jog
Man Makers x 5
Goblet Squats x 10
Triceps Extension x 15
Bear Crawl 50’ft
Merkins x 10
Plank Jacks x 10
Merkins x 10
Lunge Walk 50’ft
Squat Jump x 10
Flutter Kick x 10
[ 4 Count ]
Shoulder Taps x 10
[ 2 Count ]
1/4 Mile Jog
Man Makers x 5
Goblet Squats x 10
Triceps Extension x 15
Bear Crawl 50’ft
Merkins x 10
Plank Jacks x 10
Merkins x 10
Mountain Climber x 10
Lunge Walk 50’ft
Squat Jump x 10
Flutter Kick x 10
[ 4 Count ]
Shoulder Taps x 10
[ 2 Count ]
LBC’s x 25
Mosey To Flag / Mary
MARY:
Gas Pumps x 15 OYO
LBC’s x 25 OYO
Burpees x 10
ANNOUNCEMENTS:
One Hit speaking at CR
Northway Church 10/07
PRAYER REQUESTS AND PRAISES:
Prayers for Beach Body and Family as
they cope with a death in the family.
Prayers for the men of F3 and Families
Strength & Wisdom