Disclaimer & Prayer with Crypt
Start off with a mosey to the helipad and go straight into the exercise
I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
Next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time or 1 of the PAX hit 20 reps
If someone hit the number before time, the rest of the PAX finished up with 10 Burpies
Catheter hit 20 reps so he was able to skip out on the Burpies…..but no he was not going to let his brothers do these on their own so he jumped in there and knock out his 10 burpies as well. T-Claps to you Catheter for the extra effort
We finished up here with 10 minutes to spare so off to the stairs for Calf Raises
Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC
Bunny Hop Indian run….1 round
Form a line in the parking lot and start heading back to COT
Bunny Hop in a line and the last person run or mosey to the front and keep bunny hopping…
Announcements
First Friday Fathers will commence June 6 and will be held every first Friday of the month during the Summer. – PreBlast http://f3nation.com/2015/05/30/first-friday-fathers-is-back/
Lexington 5k, 10k, 1/2 marathon in November 2015
Color Me Rad run coming up – See Floppy Disk for details/discount
F3 Dads camp coming up in August
The Crucible, June 27th – View Preblast
GRC and GRL, July 10th and 11th
Sweet Baby O 5K, August 1. Registration is now open
Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon
Blue Ridge Relay, September 11-12