Q: Bagpipe
PAX: Back Draft, Bagpipe, Biff, Chumz
FNGs: None
COUNT: 4
INTRODUCTION: Disclaimer, Mission Statement, Credo, 5 Core Principles
WARMUP:
Daisy Pickers, Arm Circles, SSH
THE THANG:
300 Meter Run
Step Ups (Picnic Table) AMRAP 2 Minutes
100 Meter Run
30 x Squats
Side Shuffle – 100’ft
5 x No Surrenders
Side Shuffle – 100’ft
25 x Squats
Burny Sanders – 100’ft
10 x No Surrenders
Burny Sanders – 100’ft
20 x Squats
Wartime Sprints – 100’ft
15 x No Surrenders
Wartime Sprints – 100’ft
15 x Squats
Karaoke – 100’ft
20 x No Surrenders
Karaoke – 100’ft
10 x Squats
Burny Sanders – 100’ft
25 x No Surrenders
Burny Sanders – 100’ft
5 x Squats
Side Shuffle – 100’ft
30 x No Surrenders
Side Shuffle – 100’ft
Lunge + Lunge + Squat + Broad Jump
Distance of 100’ft
Iraqi Sit Ups, Box Cutters, Flutter Kicks
200 Meter Run
Step Ups (Picnic Table) AMRAP 1 Minutes
100 Meter Run
Box Jumps (Picnic Table) AMRAP 1 Minutes
100 Meter Run
MARY:
Sitting Back Stretch, Plank, SSH
The 1st F wanted to do another round of:
Lunge + Lunge + Squat + Broad Jump
Distance of 100’ft
So that’s what we did
ANNOUNCEMENTS:
Check Slack
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Ranga’s Dad
Bagpipe’s Mom
Men of F3
Good Work Men
