Q: Runt
PAX: Coin Flip, Two Doses, The Beast, Broke Down, Ruby, Bayou, Running Rebel, F3 Special
FNGs: None
COUNT: 9
WARMUP: 1st and 10
– 10 Side straddle hops IC. 100 yd Run. 10 Flying Squirrels. 100 yd run back.
– 10 Side straddle hops IC. 10 Through the tunnel IC. 80 yd run. 8 Flying Squirrels. 80 yd run back.
– 10 Side Straddle hops IC. 10 squats. 60 yd run. 6 flying squirrels. 60 yd run back.
– 10 side straddle hops. 10 Hillbillies IC. 40 yd run. 4 flying squirrels. 40 yd run back.
– 10 side straddle hops. 10 Little Baby Arm Circles. 20 yd run. 2 flying squirrels. 20 yd run back
THANG 1:
– 10 yd broad jump. 10 burpees. I0 yd broad jump. 10 WW 2 sit ups. 10 yd broad jump. 10 hump squats. 30 yd no cheat bear crawl back to start line.
THANG 2:
– Bunny hop (54) to top of bleachers followed by 10 squats.
THANG 3:
– crawl bear up Red Hawk Hill (ugly).
THANG 4:
– Bunny hop to top of bleachers followed by 10 squats.
THANG 5:
– 10 yd broad jump. 10 hydro merkins. 10 yd broad jump. 10 3 count V ups. 10 yd broad jump. 10 bronco busters each leg. 30 yd no cheat bear crawls with pain stops.
THANG 6:
– 100 yd run. 10 burpees. 100 yd run back. 80 yd run. 8 burpees. 80 yd run back. 60 yd run. 6 burpees. 60 yd run back. 40 yd run. 4 burpees. 40 run back. 20 yd run. 2 burpees. 20 yd run back.
THANG 7: 4 minute Core Tabata
– 20 seconds on 10 seconds off. Dealers Choice.
:alert: ANNOUNCEMENTS :alert: :
– F3 Sandlot tacking a white water rafting trip Saturday, May 18.
COT:
– “There is nothing noble in being superior to your fellow men. True nobility lies in being superior to your former self.” – E. Hemingway
– Always measure backwards. WINS come when we take action to become better than who we were last year, last month, last week, yesterday.
– Challenge the pax to commit to writing down 3 wins from each day before going to bed and write 3 wins for the next day. Who is an HC in joining me in this challenge for 1 week?