COUNT-OFF NAME-O-RAMA:
PAX: AlrightAlright, Ina, Coach K, Gold Digger (welcome back!), Teasip, Mile High and Chairman Mao
QIC: Aaarrrggghhh
AO: Katy Trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Classic
SSH, IS and sloooooow side lounges, jog to start of the trail
THA THING:
5 burpees OYO
1/4 mile
5 burpees OYO, 7 rugby sit-ups (attempted) 10 peter parker’s before a herd of joggers came by
1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 shoulder taps (4 count)
1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 mountain climbers (4 count)
1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 plank jacks (4 count)
1/4 mile
5 burpees OYO, 7 rugby sit-ups, 10 pick pounders (4 count)
1/2 mile indian run
5 burpees OYO, 7 rugby sit-ups, 10 j-lo’s (4 count)
1/4 mile
5 burpees OYO, 7 rugby sit-ups (started running thin on time)
1/4 mile
10 lance armstrong’s -each side (4 count)
Back to La Madeline
CIRCLE OF TRUST BOM:
I hope everyday that we are working to better ourselves. When I first started F3, I could barely do five burpees in a row. I looked like an idiot flopping around attempting Lance Armstrong’s. Couldn’t even perform a rugby sit-up this summer but have been working hard to improve them. Let’s try to work harder everyday to be better men, brothers, fathers, friends or husbands. Work on being more patient and forgiving. We all have things to improve, let’s continue to help each other out and work harder everyday to be a better you.