Introduction and F3 Mission Statement and Principles
Warm-o-rama:
- 20 Finkle Swings IC – 10 each leg
- 20 Apolo Ohnos IC
- 20 Sprinkers
- 20 Arm circles in Superman Position (10 circles each direction)
Mosey: Appx. ½ mile run to the track field via running to the roundabout at the Boys Town Chapel.
Stop and did sit position for the 6 and did 10 modified Carolina Dry Docks in Balls to the Wall position
Workout – 4 stations set up at the Track Field – Partnered Up
Station 1
25 Merkins
25 Sumo Squats
25 Burpos
Empty Wheelbarrow to next station
Station 2
25 Reverse Crunches
25 Derkins
25 Bar-taps – Jump up and tap the goal post cross beam
Empty Wheelbarrow to next station
Station 3
25 Monkey Humpers IC
25 Big Boys
25 Werkins
Pitfall Harry to next station – (like giant tire hops)
Station 4
26 Side Tri Rise – 13 each arm
25 Happy Jacks IC
25 Windshield Wipers
Bear Crawl to next station
Mosey back to Main Round-about flag and calf raises till the 6 was in
6 MoM
1. 15 V-Ups IC
2. 10 Australian Snow Angels IC
3. 10 American Hammer IC
Name-O-Rama – 1 FNG – Big Papi
COT- The impact and personal meaning of the phrase “Invigoration of Male” from the F3 Mission statement
Closing Prayer
Aye- Gunner
