Dark Side of the Moon to Comfortably Numb

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  • QIC: Corruption
  • When: 12/02/15
  • Pax: Mission Impossible, Crosscheck, Geronimo, Huckleberry, Legoland, Sasquach, Corruption(QIC)
  • Posted In: Ring of Fire

Seven of Fort Mill’s finest decided to make it to the Coop today.  Why were the numbers so small?  Was it because of the rainy, misty, foggy weather?  Or does the name Corruption, strike fear into the hearts of the PAX?  Geronimo was vying for HIM status as he ran six miles before we even began.  Sasquatch made the mistake of informing us that it was his 28th birthday.  So we served up a nice Burpee suprise.  Despite the conditions we all worked hard, and we all got better.

 

 

The Thang:

Mosey to the Front parking Lot – 20 Seal jacks, 20 Morrocan night clubs, 15 windmills, 20 Mountain climbers.  1 round of the Murican Clock.

Line up on the First Line:  Buttkickers to the 50.  High knees to the end.  Karoke to the 50 facing the school reverse face street to the end.  Lunge walk to the 50 Sprint to the end.  Bearcrawl to the 50 sprint to the end.  Crabwalk to the 50 sprint to the end.  Burpee broad jump to 20 sprint to the end.

Mosey to the pullup bars.  Partner up.  Partner one does wall sits while partner 2 does pullups to failure.  50 total pullups.

Mosey to the top of the hill.  Partner one Runs to the stop sign and back/ Partner 2 does LBCS.  Run/ Squats, Run/ Drydocks, Run/ Jumping Lunges.

10 Burpees OYO

Squat Webb to 5

Indian Run full loop around student parking lot.

10 Burpees OYO

20 Flutter Kicks/  20 Rosilitas

8 Burpees OYO

20 XOs OYO

10 American hammers

 

Prayers for Legoland’s sister as she continues her battle with Cancer.

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Shoulders and Legs day at PHOP

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  • QIC: Bogey
  • When: 12/02/15
  • Pax: The Riddler, River Rat, Apache, Boots
  • Posted In: Uncategorized

I had the privilege of Qing at PHOP this morning alongside the great men of the Rock Hill F3. I also had the privilege of getting to the AO 1 min late due to some bad chicken and Pad Thai!….. The Gamecock fans had plenty to do for that 1 minute since they bet 50 burpies that Carolina would win……

Once the loyal fans got done with their payment we took off on a Mosey into the Norwood Ridge Mountains.

First stop was the clubhouse for some back and forth. 25 squats – lunge across parking lot – 25 merkins – lunge back. Rinse and repeat with 20, 15, 25

Mosey over the rock wall for wall sit – merkin relay. Pax do wall sit, first pax does 15 merkins and moves down to the end. Next pax goes until we have reached the end of the wall. Indian wall sit?

Mosey to the bottom of the mountain and then mosey straight up the mountain. 50 Low……slow…..squats and 20 Imperial walkers

Mosey back down the mountain and stopped at the bottom for 50 slow count merkins.

Mosey back to COT for 100 SSH varying speeds and more merkins with some planks to finish off the workout.

 

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Half a Ladder & a Block Party

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  • QIC: Catfish
  • When: 12/01/15
  • Pax: Repeat, Duke Nukem (Welcome Brother!!), Cross Check, Mission Impossible, Socrates, Patton, Montelongo, MP, MacGyver, Old Bay, Dark Helmet, Stang
  • Posted In: Block Party, The Fort

Old (and by old I mean really young and fit) Repeat must have felt sorry for YHC, so he invited me across the river to Q at the heart of Fort Mill’s AOs. There’s no way I was going to miss the chance either!

I arrived fairly early (blaming it on the Qdrenaline and some set up) with Repeat coming in not long after I arrived. Soon Dark Helmet joined the party. So there we stood at 0510 and chatter started about PAX count for the morning. But in true F3 fashion the gates opened and we ended up with 13 PAX for a cool, damp Tuesday morning Block Party.

A disclaimer was given (although I’m pretty sure it wouldn’t have been approved by legal council – seriously not a professional) and away we went.

Took a brisk jog over to the lot in front of springs for a short COP of SSH’s, some of C-Spans favs – windmills, some low slow squats and some merkins. Wrapped up a brief warm up only to head to the gun store hill for Jacobs ladder with 10 Bobby Hurley’s at the top and merkins at the bottom. YHC called an audible half way thru, wanted to make sure we had plenty of time for our block party!

There was a line of cinder blocks lined out in the parking lot. The exercises were:

  • SSH
  • Monkey Humpers
  • Burpees
  • Right Side Row
  • Curls with 20 lb Kettle Bell
  • Left Side Row
  • Tri extension w/cinder block
  • Floor press w/ cinder block
  • Overhead press w/ cinder block
  • Squats with cinder block
  • Dips
  • Clean and Press with 30lb Kettle Bell
  • Run across parking lot, carrying 30lb sand bag

The PAX running with the sand bag was the timer, everyone cycled down an exercise as the runner returned and passed off the sand bag.

After two complete cycles we moseyed back to the virtual shovel flag (hey Repeat, where was the flag brother?!?!) for 9 mins of Mary. If you haven’t done an extended ab workout in a while, give it a try … it’s a real crowd pleaser!

Appreciate the oppurtunity to lead the very fit men of Fort Mill! Even the FNG (welcome Duke Nukem!!) wasn’t slowed down by the workout! Thanks again for letting this Rock Hill boy cross the river!!

 

Catfish … Out!!

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Tabata Tuesday

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  • QIC: Senator Tressel
  • When: 12/1/15
  • Pax: White Lightning, Family Guy, Jekyll, Legoland, Howitzer,Beoheim, Fish Sticks
  • Posted In: Golden Corral

The virtual shovel flag was planted (BTW – where is the shovel flag?  I haven’t seen that thing in years), the disclaimer was read, and 8 men met on a damp, but pleasant morning at our local Harris Teeter.  Here is what they did:

The Thang:

Easy jog to the back of shopping center and circle up:

All in cadence:  SSH x 25, Merkin x 10, Cherry Picker x 15, IW x 20, Squat x 20, Pretzel crunch x 10L/10R, Wide arm merkin x 15.

Mosey to front parking lot and circle up for Tabata:

8 exercises; 8 reps each, 20 secs exercises w/10sec rest.  4 min/exercise for a total of 32 minutes.  Today we did:

  1. Carolina Dry Dock
  2. LBC’s
  3. Squats
  4. Mountain Climbers
  5. Hello Dolly
  6. Jumping lunges
  7. Merkins
  8. Burpees

COT

Whoo hoo – no rain this morning!  I love the Tabata.  You get a great workout in a short period of time without having to move around much.  We did very little running today, but I think everyone got their money’s worth.  Today’s Tabata started off easy enough, but the jumping lunges, followed by the merkins and burpess produced  some good moaning and groaning from the Pax  (the Q sufferred in silence!).   It was a privilege to lead a hard working group and a true blessing to be together this morning.

Announcements/prayers/praises

The Fort Xmas party, Dec 19.  Everyone who is anyone will be there so don’t miss it!  Plenty of tickets and free parking still available.  F3 Dads Star Wars movie on Dec 20.  Consider purchsing your Xmas tress through the Nashville Giving Tree (see Twitter).  A great cause led locally by our own Sharknado.   There is a Children’s Attention Home event this Saturday, Dec 7. – fun for you, your 2.0, and a lot of very special kids.  Check Twitter for more details.

Prayers for those struggling in relationships, poor health, and injury

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Stretching is goooooood…

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  • QIC: Popeye
  • When: 11/30/15
  • Pax: Italian Job, Apache, Burgundy, Cake Boss, Posh, Double D, Mail Man, Good Neighbor, Sgt York, Tinker Toy, River Rat, Shrute
  • Posted In: Uncategorized

For the last day of November I am thankful that all of the PAX that decided to brave the rain to come to #OldTown and burn some Thanksgiving calories with YHC.

Before the start the PAX huddled under the Wells Fargo ATM cover to stay dry.  At 0515 we moseyed to the parking deck at a fairly fast pace to keep the rain from soaking us.

Once in the safe confines of the hot box I figured we didn’t stretch enough… you’re welcome CSPAN.

WARM UP:

Stretch –
15 second each
Touch Toes – Right leg over left, left leg over right – hamies – quads, etc…
  • IW X15
  • Mr Miyagi’s – Back bows X15 ( Made this one up to try and help strengthen our lower backs. Preformed by keeping your legs straight and bow at the waist. “EYE always look eye!”
  • WindMill X15
  • MNC X15
  • Merkins X15
  • Osprey’s X15 – (This is a big circle MNC named after the V-22 Osprey aircraft)
  • SSH X15
THE THANG
Run ramp to each level –
  • 10 Squats
  • 10 Pull ups (Use ledge) use a partner spotter. This had a bit of mumble chatter, and some folks like YHC needed two spotters to complete the pull-up task.
  • 10 Merkins
  • 10 Calf raises
  • Run down the steps
Rinse and Repeat but…
  • Round two drop the pullups, but Nur the ramps
  • Round three drop the calf raises Run the ramps
  • Round four Drop the Squats, but Nur the ramps
Wait for the 6 10 count
To keep the PAX dry & out of the rain the next evolution was an #Omaha at the level one ramp versus going to the city hall
Run the ramp to the top
  • 10 Merkins
  • 10 Squats
  • 10 calf raises
  • 10 wide arm merkins

Mosey back to the COT

Thank you men for allowing me to lead today.

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2016 BRR – Pre-Blast #1

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  • QIC: WWL
  • When: 9/9-10/16
  • Pax: F3 Nation
  • Posted In: Uncategorized

Pax,

It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)!

You may be wondering why you are even reading a pre-blast about an even that is more than 9 months away… which is a valid question… But registration for the 2016 event opens on December 1st (Tuesday next week)!

Which means you need to start thinking about your team; will you repeat the roster from 2015, rope in a recent FNG, help an expansion group form a team, step up to a 6 man team, help your region organize, the CSAUP options are endless.

BRR expanded the teams to 160 and the cap was met in Early May 2015.

Highly encouraged to register early! Each year F3 continues to grow in participation and dominate the field, 2016 is expecting the same:

  • 2011: 2 F3 teams (18 pax)
  • 2012: 5 F3 teams (48 pax)
  • 2013: 15 F3 teams (70 pax)
  • 2014: 31 F3 teams (>300 pax)
  • 2015: 54 F3 team (>500 pax)
  • 2016: 600…700.. pax??

T-Claps to Freeloader and all the Regional Q’s who helped organize logistics and push out communications, a lot of coordination goes into 500+ pax!

We’ll get more organized with information and regional Qs as we get into 2016, but for now, just start talking up with FNGs, encourage new AOs to participate and EHing your brothers.

BRR is arguably the best CSAUP event, I mean 209 miles (12-40+miles per person), 30+ hours in a van, endless quality 2ndF and enough trash talking to last you until the next CSAUP event.

Link to BRR’s website for more info: http://blueridgerelay.com/

If you are a interested in leading your region as a Regional Q or you want to get a new Region involved, please shoot me an email at Justin.LaRoche@yahoo.com or twitter- @jclaroche2

That’s all for now and be sure to ask Santa for a new Garmin watch.

WorldWide Leader (WWL)

 

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We’re more than just a running group..or are we?

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  • QIC: Longshanks
  • When: 11/28/2015
  • Pax: Mainframe, Ginsu, Seacrest, Santini, Dawgpound, MacGyver, Flat tire, Boeheim, Olive (Isotope), Longshanks (QIC)
  • Posted In: The Fort

9 Pax from The Fort and 1 Special Guest from Isotope descended upon WEP to work some some turkey and avoid the post Thanksgiving fartsack.  Disclaimer was given and  we went.

THE THANG

Moseyed over to the parking lot in front of the Springs Building.  Handed the Q over to Olive from Isotope, so he could lead the warmup – SSH x 25, IW x 15, Cherry/Cotton Pickers x 15, Toy Soidiers x 15, Merkins x 15, Mountain Climbers x 15.  Hands the Q back to YHC. And off we mosey to steps by the Millstone Monument.

Lucky 7’s #1 – 7 rounds of 3 exercises, 7 reps at each.  Base of the stairs – 7 calf raises, run up the stars and run to the wall by the playground, 7 box jumps, run down the hill to the sign for Rock Hill, 7 squats.  After 7 rounds of this plank it up.

Mosey over to the hill with the F3 statue. Talk about F3 statue.  Then run up the hill do 10 Mkatar Giayes and then run back down the hill and plank.  Mosey over to the short wall by the Spring building.  15 Dips (IC), then 10 Diamond Derkins OYO and 10 Incline Merkins OYO.  Mosey back to WEP.

Lucky 7’s #2 – start at the base of the stairway, run up and do 7 merkins, run to playground and do 7 pullups, run back to the base of the stairway and do 7 Carolina Dry Docks.  Repeat until 7 laps completed.  Plank when finished.

Just enough time for Burpees to heaven.  Audible to 4 minutes of Ab-lab instead consisting of LBC’s, Flutter kicks, Rosalita, Dying Cockroach and Superman (and lots of mumblechatter from Santini)

COT and BOM

Announcements – not just read the email but if you aren’t signed up to get the weekly email make sure you get it and read it.

Prayers – Cable guy and his ankle

Moleskin

  • Thanks to MacGyver for the Opportunity to lead this weekend.  Great push by everyone.  Enough mumblechatter to keep it fun but not so much that the PAX isn’t working hard enough.
  • Thanks to my Spartan Brother Olive for making the trip down from Isotope.  Thankful for all the brothers I have met through both F3 and Spartan.  Aroo AYE
  • I think Boehiem GPS’ed us at 4 miles today.  Great mileage for a bootcamp.
  • MacGyver out front on the Lucky 7’s all day, but did an extra lap each time with the 6. #HIM
  • Seriously thought Santini was going to leave after finding out YHC was the Q.  But he didn’t.  Thankful for the leadership he provides to our group.
  • Great to see The Hive core group of Seacrest, Dawgpound, and Ginsu. Felt kind of weird without kettlebells.
  • Mainframe keeps gettting better and better every time I see him.  Keep after it!!
  • Flat Tire sure does have a way of influencing the Q.  Maybe cuz he’s like 6’8 or something like that and YHC is only 5’9.
  • Number of burpees this workout – 0.  Yep thats a ZERO.  When’s the last time I Q’ed a workout without Burpees?
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All Sales Are Final…No Returns Accepted

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  • QIC: Zima
  • When: 11/27/15
  • Pax: Maximus, Royale, Puddles, Gecko, Gears, Kobra Kai, Bart, Zima
  • Posted In: The Swamp

So you ate a bunch of turkey and are feeling a little flabby. All that shopping to do but you need to burn a few calories first. Gotta post somewhere and you heard Zima was having a Black Friday Q that was deemed “Moderate” by an aging Gecko (Happy Birthday). 8 men took the bait! This is what they did! After a brief explanation on some of the more popular origins of Black Friday (click HERE), YHC explained that the exercises of the Q would attempt to spell out Black Friday twice. While Black Friday was about big discounts, the Q made sure everyone paid in full.

The Thang:

Mosey to the front of Best Buy
B – Burpees X25 (Start it off right)
L – Lunge walk to Pet Smart
Run to Home Depot
A – Alt Shoulder Taps (IC) X10
C – CDD (IC) X10
Run between HD and Target
K – Knerkins (IC) X10
Run to the middle of the alley
F – Freddie Mercury (IC) X15
R – Rosalitas (IC) X15
I – Imperial Walker (IC) X10
D – Dying Cockroach (IC) X15
A – American Hammer (IC) X20
Run to Just Fresh Parking
Y – Yoga (Plank, 6 Inches, etc.)
Doorbusters (SSH IC X50)
Run to side of Book Store (Time for second Black Friday series)
B – BTTW 30 ct – Recover – Then 20 ct
Run to the Rivergate sign
L – Ladder with Bombjacks and Merkins 5 & 1
Run back to Book Store
A – Ascending (Very Far) Curb Crawls to 5 (Bear Crawl to one side and perform 1 Carolina Dry Derkin, Bear Crawl back and perform two, and so on)
C – Crucible Merkins (IC) X10 (This is the point I realized a lot of shoulder work was happening)
Run Back to Just Fresh Parking
K – King of Hearts (Suicide Run Forward and Backward on Return, 3 lengths)
F – Flying Squirrels X10
R – Russian Twists (IC) X20
I – Indian Run to front of Marshalls
D – Donkey Kicks 15 then Repeat
A – Ascending Testicles 10-10-10
Run back to Swamp Parking
Y – Yoga (Plank for 2 mins)

NMM
I love it when everything on the weinke shows up in the workout. Rarely ever happens but Black Friday was a special day. I’m hopeful the PAX that posted felt they got their money’s worth. Gotta say it was a lot of fun listening to the #mumblechatter and hearing what the Pax thought the next exercise was going to be. Thanks to Gears for the lesson on planking and for almost hijacking my Q (see #ladder). He just wants to make you/himself better so it’s all good. Happy Birthday to Gecko, you’re one step closer to #RESPECT! Thank you to Cable Guy for the opportunity! Hopefully I made the cut and can get in the rotation (ie: don’t #blackball me). Thanks to all who posted and left everything at the Swamp! As you were!

Lastly, great 3rd F going on at CNW2 after the Swamp! If you can work it in to your schedule, you should post! It makes a great impact on my day and weekend!

Aye!
Zima

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Week #3 at The Oldest City in Georgia

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Perfect morning for week #3 @F3 Savannah

Conditions were partly cloudy and nearly 70 degrees

CSPAN on Q

Disclaimer (did not need it) and discussion on keeping up, modify as needed, one FNG Radar that works nights and would catch us on our course…(Semper Fi Brother)

F3 workouts …

■Are free of charge

■Are open to all men

■Are held outdoors, rain or shine, heat or cold

■Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary

■End with a Circle of Trust

Long mosey looping our way around the parking lot and park, felt like about 3/4 a mile – good pace and @Mini_ME (love that guy #Nantan of Growth) leading the high quality #mumblechatter

COP

SSH, IW, Squats, Windmills, Moroccan Night Clubs, Monkey Humpers, an additional set of squats.

Long warmup Plank-o-Rama series and more chatter on my cadence being too slow or too fast (#sorrynotsorry) guys seemed to really enjoy the planking…followed by Peter Parkers, Parker Peters, and Mountain Climbers (#not a crowd pleaser)

Off again for a ½ mile run.

Arkloader Series

Back and forth across parking lot with bear, lunge, crab, lunge, backwards bear, backwards lunge, lunge-lunge-squat, and jogs. The wheelbarrows, burpee broad jumps, and the partner carries all seemed to quiet the chatter…#notreally

I tried to EH the “potential homeless” men near this area…I was not successful… not recommended

Off again for a ½ mile run.

Wall Series

People’s chair sequence

BTTW sequence

More People’s chair sequence

Quick F3 sermon and introduction of my friend @F3Tatanka…he is my #clowncar partner, and #HIM @F3TheFort, my life, and neighborhood…and I miss him…

Tatanka on Q

Quick discussion and F3 review of “Pearls on a String F3 workout”

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Off again for a ¼ mile run

COP with a bunch of SSH and a few other exercises

Sand Box Sequence

Partner up for 3 rounds of swing crunches and dip series for 3 rotations

Off again for a ¼ mile run

COP

A very long final set of SSH…potentially way too many SSH…(lots of chatter, mostly about why did you need a “weinke”, do you know any other exercises? Lots more chatter, Tatanka just kept calling them out in perfect cadence…think we got to 100…maybe more…seems really awful…

Playground ABLAB Sequence

Dealers choice and a bunch of different Q’s stepped up and lead, awesome to see after just 3 weeks, watch Dredd’s video below, and practice the counts, and just keep practicing it over and over, and you will become a highly efficient Q (practice, practice, and just keep practicing the cadence & never Q what you can’t do…)

Here is a cool backblast written about Dark Helmet’s VQ, the last 2 paragraphs describe what most men feel the first time they Q (lead): http://f3nation.com/2015/03/18/kettlebell-burpees-yeah-thats-a-thing-at-the-armory/

COT

Prayer & Praise, BOM, and a good discussion on the #StarfishF3 model.

Moleskin:

Always an honor to be part of a launch, here is everything in my notes:

  • Tatanka gave an awesome testimony on F3 and how after moving to FL, the void of not having F3 is overwhelming, great testimony and strong Q brother #HIM
  • AO is first class, be good to my man Dark Helmet next week
  • Really high quality discussion at #Coffeteria
  • My man Mini-Me gave a great testimony on how F3 has impacted his life
  • This was Zima’s first launch and appreciate his leadership, join us for his #CSAUP called #YETI here is the link for the pre-blast http://f3nation.com/2015/11/03/the-yeti/
  • #HIM = High Impact Man
  • #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1st F on track will never get his 2nd and 3rd Fs online.
  • Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
  • How to Count video by Dredd/OBT on Q here is the link: http://f3nation.com/2012/02/22/f3-tv-how-to-count/
  • #Cobains all around for the late posting of this backblast (24 hours is the standard #oldman problems)
  • Special thanks to Tatanka, Zima, Mini Me, and their supporting my “crazy” adventures
  • #T-Claps to Catfish on another beautiful Shovel Flag
  • Already planning our next trip down
  • Apologies for not making my portion of this workout difficult enough, show up at one of my regular Q’s, and you will not be disappointed…double your money back guarantee

Appreciate the enthusiasm, and get your twitter account going, and follow us @CSPANF3 @F3Tatanka & @F3TheFort

CSPAN – over & out

 

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Moderate Work Out, Not So Moderate Chatter

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  • QIC: Decibel
  • When: 11/27/2015
  • Pax: Rock Thrill, Vanilla Ice, C-SPAN, Twister and Package
  • Posted In: Slow Burn

Six men got out of the sack to work off the extra helping of turkey and fixins’.  They receive plenty of mumble chatter in return!

The Thang:

Mosey to the side of Lowe’s to avoid black Friday shoppers (surprisingly there were none).

Circle up:  IW x20, Merkins x10, Windmill x15, Wide Arm Merkin x10, Peanut Pickers x15, Diamond Merkins x10, Taffy Pullers (Chain Breakers) x20, Staggered Merkin x5 each side, Low Slow Squat x20

Calf Raises x20

Mosey behind Lowes:

Run 40 yards, 20 Monkey Humpers, 40 yards back with 20 Squats

Rinse and Repeat x4

Mosey to guard rail: 25 Dips and 15 Incline Merkins, Rinse and Repeat, Rinse and Repeat

10 bomb jacks for TWSS

Mosey to parking lot for Mary:

LBC x25, Missionary Plank x10, Freddy Mercury x20, Plank Punches x15, Toe Taps x10

Mosey to COT and do 20 burpees

Great work!

 

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