AO: Night Train

When: 06/23/2022

PAX:

Number of Pax: 16

Pax Names: Amber Alert, Bayside, BoSox, Happy Ending, Jackalope, Turtlehead,

Number of FNGS: 0

FNG Names:

QIC: Happy Ending


Mosey to around the corner

F3 Mission; F3 Core Principals

13 reps of 5 ab exercises, in cadence: Crunchy frog; American hammer; Box cutter; Freddy Mercury; LBC

Mosey to field across from train station

5 minutes stretching

4 corners

broke up into 2 groups.  Each corner had an exercise that everyone had to do, while 1 person at a time did a different exercise in the middle, and that position was rotated to each pax in the group.  After 3-4 minutes we ran a lap and went to next corner.

Corner and exercises were as follows

  1. Bear Crawls/10 No Prisoners
  2. Squats/25 Dips
  3. 1 armed plank rotating arm/kettle bell curls
  4. Imperial walkers/ Forward then back lunge 10 each leg

Next we sprinted 40 yards and back to 5 merkins within a minute.  Anytime left over was fellowship time to chatter.  6xs

Mosey back to flag, with short break at crosswalk for monkey humpers while waiting for light to change.

3 minutes for some 2.0s to shout out some exercises

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F3 Cherokee