10/31 AO: Dehaviland PAX – Armstrong, KiddiePool, Meatball, Flipper, Phone Home, Faucet, Lawnmower Man, Calvin, Zebra, Carmen Sandiego from down-range at Napierville, Jingles, Crockett
Q: Armstrong (all took turns)
WARMUP: 30 SSH in Cadence 5 Burpees 10 Slow Mo Merkins 5 Burpees 15 Windmills in Cadence 5 Burpees
TWO ROUNDS: most exercises below in cadence or with round the circle count-offs: 10 Man Makers Bear Crawl to light post 1 15 Merkins Walking lunge back to start 15 Squats Run to light post 2 and back Burpees til 6 is picked up
ONE ROUND: 10 OH Press OH hold for 1 min 10 Leg Raises with block pressed Legs at 6” for 1 min 10 Block Squats Something crazy hard led by @KiddieP don’t recall what it was, but a coupon was involved! 10 Burpees
Just a friendly birthday beatdown with YHC. Questions about F3 and each wrong answer tallied up a penalty burpee to be paid by the group at the end of the beatdown. The parking lot was wet, so we made sure we spent some time on our sixes to dry some of it up.
AO: Smart Park
PAX: KiddiePool, Swobbles, Wiggles, Armstrong, Meatball, Jazz Hands
Windmills IC x20
COP with random F3 trivia and knowledge sprinkled in.
SSH IC x20
Moroccan Nightclubs IC x20
American Hammers IC x20
Flutterkicks IC x10 (find the wettest spot you can to do them)
Merkins OYO x20 (hands in puddles if possible)
Squats OTD x20
Wash, rinse, repeat for a total of four rounds, then complete all accrued penalty burpees. Today, that meant 13.
NAME-O-RAMA: We named a new PAX this morning! WELCOME JAZZ HANDS!!!
Cones spread out 10 yards apart up to 100 yards
10 yard cone: 10 burpees
Sprint 90 yards, 1 Modified San Antonio Shuffle (left leg lunge, right leg lunge, squat, Merkin)
Run to 20 yard cone, 9 burpees
Sprint 80 yards, 2 San Antonio shuffles
Continued this until we got to 1 burpee and 10 San Antonio shuffles. And for fun ran another 100 yards back to the finish.