It was an honor to lead the men of F3 Surge to celebrate my 50th Birthday and deliver a beatdown! Here’s how it went down:
Disclaimer/prayer
Mosey to block pile
50 CFG
Side straddle hop ic (10)
TTT (10)
Imperial walkers(10)
Overhead claps(10)
Big arm circles(10)
50 CFG
Partner up and head to the grassy hill
Burpback mountain
1 partner runs up the hill backwards and run down 5x other partner does burpees then switch until a total of 100 burpees have been done
Mosey to basketball court
Do a combination of each to 50
Overhead press/Kettle bell swings
Squats with a block/Block step ups
50 CFG
wheelbarrow to other side
25 big boys
25 flutter kicks
Switch and wheelbarrow back
Rinse and repeat
Broken wheelbarrow
Put blocks back and circle up
Mary
American hammer
Heel touches
Lbc’s
Announcements
Prayer requests
NetZero neighbor and supervisor’s father
2 Star’s daughter
Blindside and his family / daughter