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.

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