9/4/2018
Q: Goldstar
PAX: Stamp, Tails, Popcorn, Zebra, Cobra, Firedrill, Bear,Burt Macklin FBI, Johnny5
Warm up lap around the track
B-I-R-T-H-D-A-Y Beatdown
Bruce Lee’s 36 reps of each exercise
Indian Run around the track
Roasted Pig – Bruce lee’s with merkins in between each exercise. 36 reps of each exercise
Triple Check -Teams of three. First man in a peoples chair, second man in front of him in plank, third man sprints 100 yards and back, rinse and repeat times three.
Hand release burpees x16
Dan Taylor – 1:4 squat:lunges x20 (10 there and back)
Alternating Shoulder Taps x36
Yul Brynner – x5 each Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock (elbow bends only) to Wide Merkin to Merkin to Ranger Merkin (hands by ribs) to Diamond Merkin to Crucible Merkin(wide with hands facing out)to Chuck Norris Merkin(knuckle merkins).
COT
Prayer
Counterama
Namerama
Photo
F3 Dayton 