AO: Clinic

When: 01/07/2022


Number of Pax: 22

Pax Names: Brad Pitt, Clickbait, Coco, Eggplant, Farm Country, FNG, GI Joe, Homer, Icy Hot, Lamb Chop, Nightshade, Oracle, Rojas, Saluki, Sooorie, Sting, Surf N Turf, Swingline, Test Tube, Tinfoil, Vanilli, Wax-on,

Number of FNGS: 0

FNG Names: Fondue Guy (West Cobb F3)

QIC: Rojas

Very cold morning, but it didn’t take long for the PAX to get warmed up!


Mosey to the top of the amphitheater and back down to the stage. Circled up for:

SSH x 15 IC

Weed Pickers x 10 IC

Imperial Walkers x 10 IC

Copperhead Squats x 10 IC

Michael Phelps OYO

The Thang

We partnered up and started going through exercises 1-10 on the board. One partner performed the first exercise until the other partner came back from running suicides. Once both partners completed exercise 1 and round 1 of suicides, then we moved on to exercise 2……and repeat!

Exercises 8, 9, and 10 were performed at the same time and both partners ran suicides together! This encouraged the PAX to work harder to keep up with your partner!


  1. Merkins + Shoulder Taps
  2. Squats
  3. Mike Tysons
  4. Flutter Kicks
  5. Arm Raises
  6. LBC’s
  7. Mountain Climbers
  8. Merkins + Hi5 (x50) – Both Partners
  9. Plank + Hi5 (x50) – Both Partners
  10. BBS + Hi5 (x50) – Both Partners

Suicide Runs

  1. High Knees to 1st cone / Jog back
  2. Broad Jumps to 2nd cone / Jog Back
  3. Squat Walk to 3rd cone / Jog Back

Bonus / Extra Credit

To honor “Dani Rojas” which is where I got my F3 name from, 5 soccer balls were set up on the amphitheater stage. Anyone, at any given time had the option to come up to the stage, grab a soccer ball, punt it as hard as possible, and yell out “Fútbol is Life.” This meant that we all had to immediately perform 5 burpees and then carry on with the BD.

Of course, the PAX abused the “Fútbol is Life Punts” and we ended up doing more burpees than anticipated!


Count, Name-O-Rama, 6th man (Clickbait)

Announcements: 3RD F Breakfast right after BD at Resurrection Church and Office party Q in Wingate tomorrow at 7:00.

We prayed and then off to the 3RD F Breakfast.

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