5:26, SF planted. 5:28, 8 Guys, no watch. 5:30, 9 Guys no watch, grab phone let’s go. Gauntlet thrown, have an exercise and mode of travel ready (and a back up…2 is 1, 1 is none).
Head to deck, up ramp to 1, up stairs to 2, up ramp to 3, butt-kickers, high knees, up stairs to 4, suzy-Qs, up ramp to 5, back to G. Warm.
SSH x30 IC, WMH x10 IC, IW x20 IC, Arm Circles x15 IC, Rev Arm Circles w/ Rubios x15 IC, MC x20 IC, Slow Merkins x10 IC
Welcome back Twitch, what’s your exercise and mode of travel? “Bear Crawl.” Well, that’s only a mode of travel, 5 burpees for everyone OYO. Twitch? “Merkins and Bear Crawl.” Done. 20 Hand Release Merkins then bear crawl up to second pilon, run to start point on 1.
Puffs, welcome back. Jump Squats, Traveling Burpees. Welcome indeed. 20 Jump Squats, 10 Hand Release Merkins, traveling burpees to the first pilon, run to start point on 2.
Cake: Catalina Wine Mixer, Partner Push. 20 Catalina Wine Mixers, 15 Jump Squats, 10 Hand Release Merkins, partner push up the ramp, switch half way, run to start point on 3.
Jimmer: Partner Merkins, 50-90-100 sprint. 20 Partner Merkins, 10 Catalina Wine Mixers, 15 Jump Squats, 10 Hand Release Merkins, low squat hold until everyone is done, 50-90-100 up the ramp, run to start point on 4.
Blindspot: Copperhead Squat, Suicides. 30 Copperhead Squats, 10 Partner Merkins, 10 Catalina Wine Mixers, 10 Jump Squats, 10 Hand Release Merkins, wall sit until everyone is done. 20 OH Claps IC while in wall sit. Suicides up the ramp at pilons.
6:16
Count-a-rama, Name-o-rama (I did my best Cat Scratch impression)
Announcements: Sign up to Q. 2nd F one week from today at Wasena City Tap Room 7:30 pm. 3rd Fs on Mondays at Bubble’s house…he will email out details.
Great testimonial from Beeper King, who recently won 2 Gold Medals at a Jiu-Jitsu tournament. He says not possible without F3! Aye! Congrats Beeper King!
COT