• When: 2018-06-05
  • QIC: No Help
  • The PAX: Eve, Ball Boy, Buttermaker (Respect), Training Wheels (Respect), Rocking Chair (Respect), Blindside, Clipboard, Strut, Breakfast Club, Chedda, Beetle, Baconator, Noah, No Help


The Other Fourth F, crossFit???

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.”