• When: 2021-10-14
  • QIC: Hash and Rice
  • The PAX: Mr. Knozit, Ken Doll, Coon Dog, Garth, Dunphy, Gills, Runaway, Lego, Soaker, Dr.lovin and Cheers


An O Short of Greatness

It’s been a while since I found myself Qing this great group of men!! After 7 or so years I am still in shock of how awesome F3 and this group of men are. Each of them inspire me everyday, even with mumble chatter and a giggle when we get to rep 69.

Conditions – perfect (63 deg F)

OMW, Time, Disclaimer, Prayer ( moment of silence for Holy Water)

The Thang

Mosey to our favorite soccer field

COT
(all IC)

  • 10 Michael Phelps
  • 10 Merkins 
  • 50 OHC
  • 10 Imperial Walkers

pick a partner for BOMBS!

Partner 1 runs across the field to goal and back while Partner 2 reps out the exercise and then you switch.

Exercises to be completed:

50 Burpee

150 Merkins

200 BBSUs

250 Squats

I know, I know, I forgot the O!!

plank for 6 when complete
next:
100 Merkin Waterfall
-Circle up in plank position, YHC does 1 Merkin then goes counter clockwise to the next PAX, 1 PAX at at time while every other PAX holds the plank position until 100 Merkins are completed

100 Iron Cross Waterfall-Circle up legs 6-inches up, YHC does 1 Iron Cross then goes counter clockwise to the next PAX, 1 PAX at a time while every other PAX holds the 6-inch leg raise position until 100 Iron Crosses are complete. 

Mosey to bridge and bear crawl across. Once we arrived at shelter then:

20 Modified Jumbo Flutter Kicks IC

35 Doo Dahs

35 Box Jumps

head to the wall for: 

1min of peoples chair

12sec of Balls to the Wall

 

Announcements

  • Gauntlet starts next week with The Viper on Monday
  • Cheech 10K
  • Christmas Party Dec 11

Prayers/Praise

Devo

Lifting it up to Him

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