Date: 6-3-2019
Time: 0530
AO: Higgins
Pax: Goldstar, Cobra, Tails, Whisper, Koopa
QIC: Wilson
Warm up:
SSH IC X 20
Imperial Walkers IC X 20
Cotton Pickers IC X 20
Windmills IC X 20
The Thang:
Mosey to the dip bars. Six positions on or around the bars for 2 sets of 10
- Leg ups
- Squats
- Inclined pull ups
- Dips
- Inclined merkins
- Merkins
Mosey to the 1/2 mile mark for 10 reps of
- LBCs
- Freddy Mercurys
Mosey around the park and end at the parallel bars for another set of the above.
Mosey to the parking lot.
We had time for a round of F3 craps which included Jump Squats, Merkins, Freddy Mecurys, and a new exercise introduced by new Pax Koopa (Petty Officer, USN) called “Ten Count”. It’s not our normal ten count is. We’ll see that one again.
Count-o-Rama
Name-o-Rama
COT
YHC,
Wilson
F3 Dayton 