fishstix – Page 87 – F3 The Fort

Warmup – lap around 1/3 mile track with butt-kickers, high knees, l/r side shuffle.

Warmup – regular, wide, diamond merkins followed by Moroccan nightclubs.

Announcements – convergence on 8/3, Ragnar & p200 teams looking for runners.

Prayers/Praises – Olafs daughter, Cable Guys’ Family and Brother.

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QIC: BearGrylls
When: 01/03/2018
Pax: Cakeboss, Cerrano, Cha Ching, Cornhole, fishstix, Funhouse, Ginsu, Hauschka, Jedi, Jekyll, Longshanks, Lutefisk, Mr Clean, Rad, Spiderman, SugarDaddy, Twister, White Lightning
Posted In: Pantheon, The Fort

Warmup: Indian Run with High Knees, Lunges, Karaoke, Side Shuffle

The Thang:

Split Soccer Field – one side = plyometric exercises and other side weight exercises for 9 reps each side to celebrate 2018:

Station 1: Side Straddle hops to summersault to Station 2: Pullups on Fence,

Station 3: Bombjacks to Lunge to Station 4: 30lb kettlebell swing,

Station 5: Burpees to Crabwalk to Station 6: 50lb Ruck Press,

Station 7: High Knees to Bear Crawl to Station 8: 20 lb Sandbag American Hammer,

Station 9: Squat Jumps to 1/2 Suicide to Station 10: 40lb Sandbag Slam,

Station 11: Goofballs to Bear Crawl to Station 12: 20lb Ruck Upright Rows,

Station 13: Roll Merkin to Gorilla Walkers to Station 14: 10lb KettleBell Mace

Men rotated to parking lot run when done to circle of power for superman pumps to merkins in Jack Webb Fashion.

Rinse and repeat.

Prayers: For Mr. Cleans Family and his Bride Cindy for strenght and wisdom as they celebrate her life. For Lutefisks mother to be cured of cancer.

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F3 The Fort