AO: smokehouse
Q: Wilson
PAX: Puck, Happy Trees_Smokehouse, Urkel, Belding
FNGs: None
COUNT: 5
CONDITIONS:cool and damp
STRIDELITE:no sir
DISCLAIMER yes sir
OPENING PRAYER yes please
WARMUP: 1 Burpee then mosey towards block pile. 1 kraken burpee, 1 BDE burpee, Ttt, stretch, mosey toward block pile stop again for 5 hand release release merkins! Grab 2 blocks
THE THANG: 4 Rounds
Round 1- 5 kraken burpees 10- dips with vertical blocks 15- knee raises in pull up bars 20- over head press
Round 2- 5 BDE burpees everything else the same
Round 3= Round 1. Round 4=Round 2
Farmer carry blocks to far side of track for next segment of 4 rounds
Round 1- 5 burpees 10- dips 15- big boys 20- curls
Round 2- 5 Burpees 10- dips 15- big boys 20 tricep extensions
Round 3= round 1 and round 4= round 2
Farmer carry back until someone stops and perform one kraken burpee.
MARY: No sir
ANNOUNCEMENTS:Try and plan monthly F3 Luncheon in town
COT: yes lots of needs
Paradice family, Urkel dad, Heather Sintella, Hollywood, Hollywoods sister, belding mama
Q: Wilson
PAX: Puck, Happy Trees_Smokehouse, Urkel, Belding
FNGs: None
COUNT: 5
CONDITIONS:cool and damp
STRIDELITE:no sir
DISCLAIMER yes sir
OPENING PRAYER yes please
WARMUP: 1 Burpee then mosey towards block pile. 1 kraken burpee, 1 BDE burpee, Ttt, stretch, mosey toward block pile stop again for 5 hand release release merkins! Grab 2 blocks
THE THANG: 4 Rounds
Round 1- 5 kraken burpees 10- dips with vertical blocks 15- knee raises in pull up bars 20- over head press
Round 2- 5 BDE burpees everything else the same
Round 3= Round 1. Round 4=Round 2
Farmer carry blocks to far side of track for next segment of 4 rounds
Round 1- 5 burpees 10- dips 15- big boys 20- curls
Round 2- 5 Burpees 10- dips 15- big boys 20 tricep extensions
Round 3= round 1 and round 4= round 2
Farmer carry back until someone stops and perform one kraken burpee.
MARY: No sir
ANNOUNCEMENTS:Try and plan monthly F3 Luncheon in town
COT: yes lots of needs
Paradice family, Urkel dad, Heather Sintella, Hollywood, Hollywoods sister, belding mama
DEVO: Explosiveness by Nate Norman
Fight the good fight!