23 pax showed up for YHCs Birthday Q at Shawshank today and I was blown away by the support of these fine men. Thank each and every one of you for the brotherhood and the accountability of which F3 is all about. Welcome to the SMOKEFEST!!
Disclaimer
BOM – Prayer
That Thang
Sprint around to the smaller Soccer field for;
COP
SSH – 40IC
Monkey Humpers -20IC
*Mosey to Big Hill
*Jacobs Ladder
Start at 5 Merkins at the top and add 5 each rep until you get to 40 (Total 180 Merknis)
*Mosey to Big Soccer Field
*Everyone grab a Block, line up on the Goal Line
With the Block;
Curls – 20IC
Shoulder Press – 20IC
Merkins alternate on Block – 20 Total OYO
Burpee – 20 OYO
Dead lift Press – 20IC
*without Block Burpee Broad Jump to Mid Field 1 Broad Jump 1 Burpee, 2 Broad Jumps 2 Burpees, etc ,lunge back to the start.
Squat while waiting on the 6
*With block, Lunge, Lunge, Squat, to mid field
Sprint back without Block
Shuffle back to block, sprint back to start with block
Squat while waiting on the 6
With the Block;
Curls – 20IC
Shoulder Press – 20IC
Merkins alternate on Block – 20 Total OYO
Burpee – 20 OYO
Dead lift Press – 20IC
Return Blocks
COM
*Flutter Kicks – 25IC
*Freddie Mercury – 15IC
Mosey to Shelter
Name O Rama
Announcements;
The (Go Run) 5k February 7th
Custom Go Ruck Light May 1st. HC on the Pre Blast
Race Against Hunger February 28th
Make my day 12k and 5k February 14th
Pray Request
Half empty
Rash and rice family. Wife having a baby
Noszit – pray for his father
BOM