AO: Oz
When: 07/27/2020
PAX:
Number of Pax: 7
Pax Names: Brain Fart, Dump Truck, Lego, Showtime, Spock, Vespa,
Number of FNGS: 0
FNG Names:
QIC: Tenderloin
It was all a dream, I used to read Wordup! magazine…
warm-up
-short mosey followed up with side straddle hop IC, weed picker IC, flamingo then moseyed some more decided to do some sun gods and Michael Phelps and then moseyed to the work out
The Thang:
5 cones set out 15 yards apart on an incline.
round 1
sprint to the 1st cone, mosey back, do 5 mericans
sprint to 2nd cone, mosey back, do 10 hillbillies
Sprint to the 3rd cone, mosey back, 15 LBC
sprint to 4th cone, mosey back, 20 squats
sprint to 5th cone, mosey back, 25 seal claps
do a lap Indian style
round 2 (grab a coupon)
sprint to the 1st cone, mosey back, 5 overhead presses
sprint to the 2nd cone,…, 5 overhead presses, 10 overhead squats
sprint to 3rd cone, …, 5 overhead presses, 10 overhead squats, 15 tricep extensions
sprint to the 4th cone,…, 5 overhead presses, 10 overhead squats, 15 tricep extensions, 20 bent over rows
sprint to 5th cone,.., 5 overhead presses, 10 overhead squats, 15 tricep extensions, 20 bent over rows, 25 curls
lap Indian run style
Round 3 (suicides)
Sprint to 1st cone, mosey back, 5 burpees
sprint To 1st cone back sprint to 2nd cone, mosey back, 10 side straddle hops
sprint to 1st back, 2nd cone back, 3rd cone, mosey back, 15 imperial walkers
sprint to 1st,2nd,3rd,4th cones mosey back, 20 shoulder taps
lap Indian run style
4th round
sprint to 1st cone, mosey back, 5 diamond pushups,
sprint to 2nd cone back, 10 crunchy frogs
sprint to 3rd cone, mosey back 15 high knees
sprint to 4th cone, mosey back, 20 copperhead squats
ran to the 5th cone picking up the cones as we went and moseyed back to the flag for COT.
COT
BrainFart was 6th man, shared a little bit about himself, what he enjoys about F3 and what keeps him coming out.No announcements or prayer request.