• When: 01/10/15
  • QIC: Field Goal
  • The PAX: Mayhem, Dunphy, Chip Eubanks FNG (Genie), Lego, Manti, Candy Stripe, Jancer Lamb FNG (Bedpan), Elmers, Shake & Bake, Hanging Chad, Brownie, Muggy Tape, Marinara, Meatball, Scooper, Merkin, Noszit, Breaded Lady, Heisenburg, Turnbuckle, Gravedigger, Notebook, Field Goal


HAPPY BIRTHDAY BEATDOWN!!!!!!!!!

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

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