Disclaimer not a professional
COT and prayer
Pledge of Allegiance
Mosey Down The Big Boy stairs to the field.
Since YHC is 52 years old today I started the pax off with 52 side straddle hops 4 count in Cadence. Some made it, some did not.
5 merkins 4ct
5 squats 4ct
5 windmills 4ct
5 TTT 4ct
52 flutter kicks
Line up on the goal line
100 yrds of Burpee broad jumps
4 burpee broad jumps then
20 SSHs single ct, amount of side straddle hops you do depends on how short or long your jumps are. Keep it moving great to keep the heart rate high.
Plank for the six
100 yrds of lunge walking
6 lunge walks
9 monkey humpers. Again your lunge effort and distance will dictate how many sets of monkey humpers you do
Plank for the 6
50 2 s
Up and down the BBS repeated twice each time perform
At top do 50 flutter kicks single ct
At bottom do 50 mtn climbers single ct
LBACs in cadence until the 6 comes in. 6 then leads pax in 50 more mtn climbers (unless he does them 4ct style and we do 100 🤨)
Up the big boy stairs backwards to really hit the quads
At top wall sit for 1 minute to finish the quads off
Mosey to flag for Arnold Fondas 10 4ct IC via Ebert for my birthday.
Wings and Ale Lexington monday next week 630 all you can eat wings 2F
Trash pick up in May
Thumbs up requests for track Commanders at upcoming speed for need run/race
Slim Jim and family
Another pax in F3 struggles with family issue unnamed
PETA son health
Steamer and family
Missing Pax(fart sackers)
All spoken and unspoken throughout F3 nation
Thank you men for supporting me and each other . Great group.