Warm-O-Rama:

We did a short little mosey to the High School concourse

• 20 SSH IC
• 10 Weed Pickers IC
• 10 Pretzels IC

Name of Workout: Did somebody say Calf Raises?

Exercise 1

We then ran to the Middle School where we performed

• A Burp-A-Side and increased by one each time until we reached 10 Burp-A-Sides.

*Calf Raises while we waited on the 6^th man.

Exercise 2

Ran to the front of the Middle School in the Core Doors

• Ran 100 Yards 100 Squats
• Ran back 100 yards then did 100 LBCs
• Ran back 100 yards then did 100 lunges (50 each leg)
• Ran Back 100 yards then did 100 Flutter Kicks

*50 Calf Raises

Exercise 3

Ran to the other Core Door in front of the Middle School, where we performed another

*50 Calf Raises.

Push-up and Air Raises -(1:4 Ratio), repeated 12 times

• 1 Push-up, 4 Air Raises
• 2 Push-ups, 8 Air Raises
• 3 Push-ups, 12 Air Raises
• 4 Push-ups, 16 Air Raises
• 5 Push-ups, 20 Air Raises
• 6 Push-ups, 24 Air Raises
• 7 Push-ups, 28 Air Raises
• 8 Push-ups, 32 Air Raises
• 9 Push-ups, 36 Air Raises
• 10 Push-ups, 40 Air Raises
• 11 Push-ups, 44 Air Raises
• 12 Push-ups, 48 Air Raises

After that we performed another

*50 Calf Raises

We had time for a small round of Mary before we ran back to the Shuttle Flags.

Mary consisted of

• 40 Side Crunches (20 on each side)
• 20 Windshield Wipers IC
• Brad Pitt finished it off with a 1min 30sec of 6 inches
• Ran back to the Shuttle Flags

COT & BOM:

• Due to the recent increase of COVID, we all put a foot in and prayed for good health for our F3 Brothers and all our family and friends.