Karma Chameleon – F3 The Fort

QIC: Crystal Lake, Rebound
When: 2024-03-08
Pax: 3D, Barkley, Conundrum, Crystal Lake, Cubbie, Dojo, Full House, Gears, Joe Lyons (F3 Long Duck), Karma Chameleon, Rebound, Shower Curtain, Sprocket, SugarBug, Wooden Leg
Posted In: The Armory

WARMUP: SSH, Windmills, Moroccan night clubs
THE THANG: Tabata workout. 3 rounds of 6 exercises. 45seconds work, 20 seconds rest.
Exercises: curls, front raise, standing row, tricep extension, oh press left, oh press right
Mozy to bigger parking lot at front of church.
Pt2- Crystal Lake- start at 13 squats, MOT to next set of parking spots was near crawl with bell, then 12 squats. Around the world MOT to next parking spots. Repeat and decrease by 1 rep until finished

MARY: Flutter press, American Hammer, big boys
ANNOUNCEMENTS: convergence
COT:

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QIC: Maximus
When: 2024-02-27
Pax: Barkley, Bonsai, Crystal Lake, Cyclops, darkhelmet, Escargot, Farmers Only, fishstix, Grinder, Joe Lyons (F3 Long Duck), Karma Chameleon, Kermit, Madoff, Maximus, Olaf, Rebound, RollOff, Solo, Trucker, Wooden Leg
Posted In: colosseum

WARMUP: Mosey to the GHES Teacher Lot for:
25 Mountain Climbers
20 LBC
15 Carolina Dry Docks
10 Hand-Release Merkins
5 6ct Burpees
THE THANG: Mosey to the Keller Williams parking lot:
PAX in a straight line and lock arms. Lunge walk to the other side of the parking lot. Reverse lung back.
Keeping the arms locked, squat walk out.
Unlock the arms and bear crawl back.
Mosey back to the bottom of the hill.
AYG back to the GHES teacher lot.
Inch Worm Merkins to the other side of the lot.
Crawl bear back.
Wide-Arm Hand-Release Merkins
Carolina Dry Docks
Mosey to the 1/2wall around back:
Over & Back x 5
V-Ups
Protractor
Flutters
American Hammers
MARY: See above
ANNOUNCEMENTS: Indeed there were.
COT: Principle #5

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F3 The Fort

Tag: Karma Chameleon

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