Warm O’ Rama
Field Trip! Mosey to Cherokee Charter where the PAX played their first game of Frogger to get across Sixes road.
SSH, Weedpickers, Deep Squats, Merkins, SunGods, Phelps, Hip Spin Up (What?!)
With all the groaning having been completed, it was time to go play Frogger and Mosey again!
Mosey to “The Hill”
21 min. AMRAP
Teams of 3
Partner 1 – Run up the hill and complete 1 Spin Burpee
Partner 2 – Jump Rope at the bottom of the hill.
Partner 3 – Touch the ground with one hand and then jump up like you are taking a jump shot or grabbing a disc (place The League plug here) – There is a proper F3 name for this move, MallCop knows it, YHC is forgetful.
When partner 1 returns switch up the places.
Ascending ladder of spin burpees (1,2,3,4,….)
***Bonus, PAX passed around 40lb salt bags to be carried up and down the hill.
Overall, the PAX did awesome, everyone pushed…a jump rope and bag handle were broken, tunes raged, humidity sky-rocketed, overall a fun time!
Mosey back to flag for “Cash Out” 50 squat jumps followed by as many Merkins as you could whip out before time.
Announcements: 2nd F, 5k, Anniversary (F3? Wedding? I dunno, they don’t pay me to think.)
Prayer requests: for fellow F3 members: PieBar, Sharapova, Married Couples, Youngin’s starting school, prayers of the heart, for us F3 men to be leaders and to “be the gold dust” that helps put the brokeness of us and the ones we love back together better than ever before.
Music Choice: Hard rock, need you ask?