Maiden Q for Dabo, disclaimers given as one FNG present (welcome to F3, Fruity Pebbles!)
Warmup: 35 Side Straddle Hops (it was cold so minimal warmup)
The Thang:
Ran to back of parking lot and split into 2 groups. Painted the parking lot lines down with 5 burpees at the end. Painted the parking lot lines back to start with 5 more burpees. Plank until all brothers done.
Ran to baseball fields, but unfortunately both gates were chain locked closed. Audible– back to parking lot!
Partnered up: One ran a big loop in parking lot while the other did merkins, jump squats and LBCs (in that order): 100 total Merkins, 150 Jump squats and 200 LBCs by each team. Plank until all done. Kanye & Coach D showed up during jump squats and joined us (welcome brothers).
Ran to rock area, bear crawl up the hill. Found a chain link fence. Balls to the walls with 10 count by each F3 brother until down. Ran back down hill & asked each brother to pick out a rock.
25 Rock Curls, 15 Rock Squats, 15 Rock Dips. Rotate 2 rocks to left. Repeat. Rotate 2 rocks to left. Repeat. Rotate back to original rock. 10 Rock Curls, 10 Rock Squats, 10 Rock Dips.
Pygmy led Indian Run to front of park then to covered area. He led us in these exercises in covered area:
25 Durkins, 25 Step Up/Step Downs, 25 Bench Dips, 25 Durkins. Wall squat until all brothers counted to 10.
Dabo led run back to parking lot & 35 American Hammers. End of workout!
Namorama: FNG given F3 name Fruity Pebbles due to the incredibly small pebble of a rock he chose during workout.
Announcements: Kanye (& Coach D) reminded that Juggernaut workouts start at 545 not 6! Brothers welcomed Fruity Pebbles and informed him about other F3 workouts in the area.
Prayer requests: Orwell (going through a difficult time), Watson & family (his brother died). Dabo took us out. Peace my brothers!
