Early morning…However it’s Friday and that can only mean one thing. FLOOD ZONE!

5:15 Extra Credit: Ron Mexico, Duff, YHC

  • Run the Crabtree Tavern and grab a rock
  • Good morning IC 10x
  • Mountain Climbers IC 10x
  • Curls for the girls IC 10x
  • Shoulder Press IC 10x
  • Mountain Climbers IC 10x
  • Bent over row IC 10x
  • Triceps Extension IC 10x
  • Mountain Climbers IC 10x
  • Triceps Extension IC 10x
  • Shoulder press IC 10x

Drop rock and swing back for the main group.

5:30 Main Event

Gather and run across the swinging bridge to the greenway. Circle up on the grassy patch.

COP

  • SH IC 20x
  • 5 Burpees OYO
  • Good Morning 10x
  • Mountain Climbers 10x

Run up hill to Embassy Suites and do 10 burpees OYO run to the stairs at Solas and partner up. YHC odd man out. Wheel barrel up and down, then flap jack.

Gather and run across parking lot to the back entrance with the hill.

The Thang: Stacks (Run to bottom of drive way / hill do exercise and back to the top and do same exercise again. AMRAP LBCs in between rounds.

  • Round 1: 5 Burpees (Top and Bottom)
  • Round 2: 5 Burpees, 10 Merkins (Top and Bottom)
  • Round 3: 5 Burpees, 10 Merkins, 15 Star Jumps (Top and Bottom)
  • Round 4: 5 Burpees, 10 Merkins, 15 Star Jumps, 20 Hand-Release Merkins (Top and Bottom)

Gather and run down steps back to stop light at bottom of hill. Grab Curb.

  • Quick feet IC 20x
  • Mini-Irkins IC 10x

Run across street and wait while 6 almost gets hit by car.

  • 5 Burpees OYO while we wait.
  • Run to swinging bridge and bear crawl bridge.
  • Line up and Sprint to cars and do 5 burpees

Mary:

  • Freddie Mercury IC 20x
  • Xs & Os
  • Rosalita IC 20x

That’s all folks!

Announcements:

  • The Arena 9-18 at 2:30 with 2pm run over from Pullen.
  • Extended Ruck next Friday at 9pm with White Shoe as your Q.
  • F3 Town Hall Meeting 9-20 at 8pm at Player’s Retreat. RSVP to King David.

Prayer Request:

  • Orwell and family.
  • Fellow PAX injured in the BRR
  • YHC and wife as we look for a house. Whew!

Naked Moleskin:

  • Remember we don’t own any of our AOs and that we need to be mindful of all AOs. If it rains, then stay off playing surfaces. Be QUITE! when running through neighbor hoods/apartment buildings. F3 doesn’t need that kind of reputation.
  • As always its such a pleasure getting to lead (or to the best of my ability) such a great group of guys.

That’s all Folks!

 

 

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