Q: CESS
PAX: CESS, Misfire, Ronda, Ward Bradley, Big Worm, Spot
FNGs: None
COUNT: 6
WARMUP:
10 SSH IC
10 Merkins IC
10 Spot LBC’s IC
10 Squats IC
THE THANG:
Run to the entrance of Flora
10 rounds
5 SSH IC
5 Burpees
Run to the BATTLE loop and grab 2 blocks
6 exercises x 2 Rounds
25 curls
25 Military Press
10 pullups
50 LBC’s
20 burpees
run a lap
5 rounds
5 SSH IC
5 Burpees
Tighten the circle.
25 curls with each block
hold air chair while the block gets passed around.
5 rounds
5 SSH IC
5 Burpees
Tighten the circle.
30 bench press with each block
LBC’s while the block gets passed around.
5 pullups each
choose an exercise while you wait.
Run back to the flag
EMOM
5 minutes
10 burpees each minute. (crowd pleaser)
200 total burpees if you did 10 while you were waiting to do pullups.
MARY:
we did it during the workout
ANNOUNCEMENTS:
– 2-18-23 is Dam to Dam Relay
– 3-11-23 is the 10th Anniversary of F3 Charleston on the Yorktown.
– March is the 9th Anniversary of F3 Lexington.
COT:
10 burpees for Cardinal after time was called.
Keep Dodgeball’s daughter in your prayers.