Q: Birdie (110/150)
PAX: Miyagi, Pigskin (150/175), Precious, Neon, Birdie (110/150), Lemon
FNGs: None
COUNT: 6
CONDITIONS: humid
WARMUP: moseyed to the parking lot along the railroad track/behind the redbrick building for Wind Mills, Weed Picker, SSH, Imperial Walker & Michael Phelp.
THE THANG:
Thang #1: High Plank & Mercan while reciting the Mission of F3, 5 core principles & creedo.
Thang #2: 4 corners. Performed 4 different exercise at each station. The reps, started at 20, the next round reduced by 5, until you reached 5 reps.
Exercises:
– Scorpion Dry Dock (dry dock with one leg extended above butt). Single count
– Little Baby Flutter Crunch (count each crunch)
– Hand Release Mercan
– Nolan Ryan (Side plank with roundhouse punch, starting with arm extended upward and ending under side). Single count, do 1/2 of reps on one side, then other.
Thang #3: similar to Elevens, called it 30 reps total: 20 reps on one side lunges 10 reps on the other side, reduced by 5 on the next round.
Exercises: Crunchy Frog & Jump Squat.
Thang #4: same format as the 1st 4 corners.
Excercises:
– Inch Worm
– Kraken Burpees (after 1 round, changed it to regular Burpees)
– Scissors Kick
– Star Jump
MARY: Gas Pumper, Box Cutter,
ANNOUNCEMENTS: 12 hours ruck challenge
COT: Prayer for Neon’s M job search.