- When: 10/26/2019
- QIC: Wolverine
- Pax: Caterpillar (DOUBLE RESPECT), Deuce (RESPECT - Washington), Dirtbag (DOUBLE RESPECT) (Washington), Foxy Lady, Holy Cow (RESPECT), Largemouth (Washington), Matlock (RESPECT - Washington), Peg Leg (RESPECT), Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
F3 Training Session 7a-8a Saturday, Oct. 26 @ Festival Park in the Washington Harbor District
Que Master: Wolverine (Henry Capogna)
Welcome and Introduction
Ask for any FNG’s
Sungods
Don Quixote’s
Side Straddle Hops
Hillbillies
American Hammers
Jack Webs 1:4 ratio
Squats 7:12 am
Mosey to the Caboose (ten count)7:17 am
Do the four corners
– -first corner: five burpees OYO
– -second corner: 10 World War Twos
– -third corner: 15 Flutter Kicks
– -fourth corner: 20 Merkins
Rinse & Repeat
Time: 7:25 am
Lunge to the picnic tables
Split the team in half
Group 1 twenty wall jumps
Group. 2 thirty dips on the Picnic tables
Then switch places
Side lunges to the lighthouse
Thirty Weezy Jefferson’s OYO
Run to the People’s Pier but stop at every 2nd lightpost for three Bobby Hurley’s
Arrive at People’s Pier (split in pairs)
Team 1: 15 durkins …. 15 geeking
Team 2: hang from the bar until team 1
Completes their cycle
Reverse roles
Run to the chains for bear crawl
7:43am
Form a line in high plank as each man army crawls thru the gauntlet all the way to the flag
7:48 am
Circle up for ten count for high intensity
Burt kickers
High knees
Seal jacks
Boxers pose
Jump rope
Woodchoppers
Board breakers
7:54 am
Cool down:
Tornado drill
Penguins
Low plank
Peter Parker’s
Box cutters
Pelvic thrusters with leg in the air
Rotating bird dogs
Counterama
Role call
Announcements
Prayer Requests
Hand on a man for prayer
Picture taken with the flags
Conclusion
TClap |
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