01/03/2019
AO: Falcon Hill
Q: Goldstar
PAX: Swobbles, Zebra, Tails, Cobra, Wilson, Burt Macklin FBI
Yesterday I did a vote as a test as to what we would do for our workout today: burpees or running to workout in the parking garage. Our PAX seemed to be taking the easy route so YHC rigged the vote by commissioning some non F3 Dayton citizens to vote. To be a fair Q, I mixed my two planned workouts together for a fun beatdown:
Warm up
Chumbaburpee – SSH to chumbawumba tubthumping. Burpees on all of the “I get knocked down”
Mosey to parking garage
In the middle of garage, split into two even groups and do the following routine:
4 rounds
* 20 SSH
* 15 Squats
* 10 Merkins
* 5 Yurpees
Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine
Bonus 5th round, double workout:
* 40 SSH
* 30 Squats
* 20 Merkins
* 10 Yurpees
Each group run to opposite end steps and run up. Every time you meet the other group, repeat the routine
Totals:
* 120 SSH
* 90 Squats
* 60 Merkins
* 30 Yurpees
Goto wall
Sprint to wall
5 squat
Jump up
Jump down
5 Merkins
Sprint to wall
Repeat x2
Mosey back to flag
COT
Counterama
Namerama
Photo
Welcome back to and congrats on your recent marriage! We missed you, man!
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F3 Dayton 