- QIC: NakedAndAfraid
- When: 2022-10-24
- Pax: Anchorman, B.O.B., Backdraft, Band Camp, Barry Manilow, JWOW, NakedAndAfraid, SugarBug, Tesh
- Posted In: The Armory
5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.
WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs
THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.
– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap
5 Burpees then run across lot. 5 Burpees then run back.
– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)
5 Burpees then run across lot. 5 Burpees then run back.
– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap
Back to COT. It was 6:02am, I believe.
MARY: None
ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.
COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.