AO: Clinic

When: 07/31/2020


Number of Pax: 20

Pax Names: Babe, Black Swan, Butterfly, Careless Whisper, Cricket, Foosball, Gut Check, Jitterbug, LawDog, Lifeboat, Lizard King, Office Party, Saluki, Sasquatch, Sgt. Slaughter, Slow Burn, Squirtle, Stopwatch,

Number of FNGS: 1

FNG Names: Buttercream

QIC: Gut Check


Mosey up the middle flight of stairs.

Merkins – Kodiak IC
SSH – Kodiak IC
LBCs – Kodiak IC

Long mosey back down to the sidewalk–the long way.

Partner Up.

20 Lunges out, then sprint to opposite sidewalk. Do it again.

20 Air Chair/Air Press Kodiak Count, then sprint to opposite sidewalk. Do it again. Down and back.

30 BBS/Planks. Switch. Repeat.

Run lap around field.

30 Big O’s — Sitting on the edge of the stage, put legs together, make O’s with feet. Single Count. When done, sprint to stairs and run up main stairs all the way to gazebo lawn. Repeat!

40 Rosalita’s. Repeat!

40. Dipsy/Derkins – In Cadence, single count, one partner dips while the other Derkins. 10 then switch.

Mosey back to stage the long way.

A. Afterburners, 50 Yards. Pax 1, 5 squats and sprint to chase Pax 2. At same time, Pax two begins running backwards all the way to other sidewalk with Pax 1 in chase. Switch. If you are caught, 10 Merkin penalty! All PAX.

4 rounds, down and back with changes of exercises.

COT and Naked Man Moleskin: Today marked the 2-year anniversary of my time in F3. I’m so honored that Cricket and Law Dog came to visit. Every one of you men makes me stronger every day! Keep at it!

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F3 Cherokee