A video was seen where a guy was flipping tires, doing burpees, and box jumps on the tires…that sounds like something the pax of F3 would enjoy. So we done did that this morning.
Weather: Real Nice
The Thang:
Intro, disclaimer
Mosey on over to the outdoor gym (again) for COT
SSH x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC
Split up into four groups. Rotate through the following exercises three times, rotating when the runners get back.
- Run the small inner oval in the parking lot (some ran farther to avoid the other exercises)
- Burpee tire box jump flips: flip tire, do burpee, box jump across tire, rinse and repeat
- Upright rows
- Burpee pull-ups
Change up exercises to these for one round:
- Run the small inner oval in the parking lot
- Tire drags
- Deep incline merkins
- Knee raises while hanging from the pull-up bars
Mosey back to the flag with the water provided by our hero, Dirty Bird
COT
Announcements
Starting tomorrow, 6/6, Stomp moves back to its correct time at 0515.
6/16 – F3/FiA 2.0 workout at Lexington High School
8/25 – Stomp the Swamp 5K
Prayer Requests
Prayers for Blindsides daughter, getting tonsils and adenoids taken out.
Continued prayers for Dear Diary
Prayers for Buttermakers friend from church battling cancer
BOM/Devo
Ephesians 4:29 – “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”