2/5 mile mosey around track

Mission statement; F3 Motto: F3 Core Principles

Warm Up: 

30 copper head merkins

30 copper head squats

40 big boys

20 No surrenders

16 burpees

The Thang:

Relay:

Broke up into team of 4s

track is 1/5 mile around

one person each team takes a frisbee from under a cone and runs the track and returns frisbee, and then next person runs

all pax are planking until there turn

Team to finish first called out exercise for losing team to perform

Tug Of War:

Same teams on belly, on go run to rope pul until every member of other team cross the middle section of where rope started

Switched up team for kids vs adults: adults can only use left hand, and must be on knees

Tag:

all pax evenly spaced (we tried anyway) around track

On go we Start running and pax behind has to tag man infront

if tagged, pax must do 5 burpees off the track and return to running when done

Wrestle

Break up into as even weights as possible

30 second bouts

man on bottom must either escape or reverse

man on top must hold bottom guy down, but cannot move other than tightening grip

loser does 5 burpees