EPOXY SUGGESTS OFFICIAL F3 HIGH FIVE
21 PAX showed up to the Vegas workout with one rolling up in his new favorite tank top minus the cutoff jean shorts. The PAX witnessed a lot of Wendell G mumble chatter… as if we weren’t suffering enough with the stair climb .
The Warm up
Imperial Walkers 21
Merkins 21
Arm Circles 21 forward and backwards
Good morning 21
Side Straddle Hop 21
The Thang
Pick a partner (size does not matter)
Split into two lines and Indian Run to Amphitheater
PICK A CARD, ANY CARD
A member of the PAX was selected and picked a card, the suit matched the exercise below and the number dictated the number of repetitions. 2 PAX forgot how to count so the we were challenged with 25 burpees.
Diamonds – Merkins
Hearts – Prisoner Squats
Spades – Star Jumps
Clubs – Burpees
Run to the WOB Fountain
Irkins x 21
Dips x 21
Mosey to the stair entrance to the parking gararge
CRAP
Les Nessman rolled a five but crapped out with a 7 so the PAX ran to the top of the Capital Bank Parking Deck 7 times and completed 21 merkins at the top. Once done, we conquered nearly 50 flights of stairs and 147 merkins
Run back to the parking lot for a quick competitive Mary
Team 1: 21 Freddy Mercury’s
Team 2: 21 W
COT
The Mule is scheduled for October
2nd F Event will be at The Alley, Thursday August 14
Friar Tuck closed with a prayer
