• When: 2021-05-11
  • QIC: Papagiorgio
  • The PAX: Columbo (R), Ochocinco (#Kotters), Handlebar, Blind Date, Lizard Man, Inuit, Recyclops, Papagiorgio


Rising Phoenix

What a great morning – Had one of our #Herdsmen return to the gloom after a long hiatus taking care of his family. He was sorely missed. Welcome back, @F3Ochocinco!

Great summer F3 weather and heart rate this morning. Feelin’ it.

1 minute Warning

Conditions: 63′ – beautiful

Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU

Prayer – safety, injury protection, brotherhood

Mosey to Canteen

COP

  • Happy Jacks (5 SSH IC w 2 Jump Squats OYO)
  • LBAC IC(hold ’em up) For/Rev
  • Overhead Clap
  • Mercans IC
  • Jacked up Neck Stretch
  • Freddy Mercuries
  • Tea Party Toe Taps
  • Imperial Walkers
  • Slo Mo Squats
  • Downward Facing Dog, Calf’s 10OYO
  • Worlds Greatest Stretch

The Thang

Simple Circuit #1

  • 25 Squats
  • 20 BBSUs
  • 15 Mercans
  • 10 body rows 
  • 5 Burpees

1 lap around parking lot

Simple Circuit #2

suicide style back and forth to start line

  • 25yards: 25merks
  • 50yards: 50 squats
  • 75yards:  75 mountain climbers
  • 100yards: 100 SSH

Simple Circuit #3

  • 30 Mercans
  • 25 Block Curls
  • 20 Block Goblet Squats
  • 15 Inverted Rows
  • 10 Block Lunges
  • 5 Block Squat Thrusters

Run the Dark Mile East straight-a-way

6 MoM: 6 minutes of Mary for the last few minutes

  • Dominos (All Pax plank with 3 mercans each per Pax down the line as we hold right/left hand high)
  • Flutter kicks 
  • American Hammer
  • Bicycle Crunch
  • Ray Charles (Columbo sweet dulcet tones)

COT (Circle of Trust) @Shovel Flag

  • Count-O-Rama
  • Name-O-Rama
  • Announcements:
    • Columbo Q on Thursday
    • Jumanji Mystery Migration Saturday (Hint: Its @F3TheMission – 0830 with #2ndF to follow! Join Us!)
  • Prayer: Thankful for the ability to be out and about exercising, we don’t take it for granted.

 

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