- When: 10/18/17
- QIC: Pied Piper
- Pax: Abu, Bedpan, Boston Lager, Duff, Glow Worm (RESPECT), Half-Pipe, Jock Itch, Ma Bell, Marlboro Man, Pied Piper, See Thru, Slim Jim (DOUBLE RESPECT), String Bean, Sully, The Closed Hand, Vanilla
WARMARAMA
10 Plank Merkins, 20 Alternating Shoulder Taps, Merkin Ring Of Fire (right and left)
THE THANG
1 lap around the school stopping at each door to perform a 2 count Merkin Burpee
Irkin & Derkin descending ladder (8,8,7,7,6,6,5,5,4,4,3,3,2,2,1,1)
Mosey across the street
Box Jump & Split Squat ascending ladder (1,1,2,2,3,3,4,4,5,5,6,6,7,7,8,8)
Mosey to the hill
Partner up. 1 partner performs Pliet Squats while other partner crab walks up hill and walk crabs down. 100 reps collectively.
Mosey to wall.
Inverted Testicles – inverted Merkins at 20, 45, & 90 degrees (16 reps each).
Mosey to football field
Bear-a-cides – Bear crawl to cone (10 American Hammers) / Crawl Bear back and complete 10 Flutter Kicks
Bear Crawl to next cone (15Heels to Heaven) / Crawl Bear back and complete 10 Flutter Kicks
Bear Crawl to next cone (20 WWI) / Crawl Bear back and complete 10 Flutter Kicks
Bear Crawl to next cone (20 WWII) / Crawl Bear back and complete 10 Flutter Kicks
Mosey back to wall
Peoples Chair 16 x 5
Peoples Chair with alternating knee raises 16 x 5
Jailbreak to flag
6:15 Hard stop!
BOM
San Fran’s wife
Glow Worm’s wife’s family
String Bean’s former neighbor
Vanilla’s mother
ANNOUNCEMENTS
O Town at The Good Fight
Not to late to sign up for Capital Ruck Tour
Sign up for the GBF Ruck Fundraiser
MOLESKIN
I asked See Thru for the Q to today to celebrate my 1 year manniversary in F3. It has truly been a honor to work, play, and pray alongside such HIMs. My humble prayer is that F3 will continue to reside in me and I in it to further bring about impactful change in and around our community. I look forward to the opportunities and challenges the next year will present.