Just a good ole fashioned beatdown

This was YHC’s first time Qing (or even being) at Boondocks a nice place with a nice field.  2 FNG’s showed up to see what all the fuss was about.

Welcome, disclaimer, quick chat on what F3 is about.

• LBAC FWD/BCK 15 IC
• Don Q 15 IC
• Tempo Merkin 10 IC
• Flutter Kick 15 IC
• Raise the Rook
• 2 Burpees OYO – taking note of all the particulars of a burpee…which leads us to
• Deconstructed Burpees – Squat, Groiner, Merkin, Groiner, Squat Jump. The goal was 10 of each, 9, 8 etc. to 1. But due to time audible was called to stop at 5.  Some Mumblechatter about this was supposed to be a warmup.

Mosey to football field. On the way, Twister commented ‘I like those deconstructed burpees’.

Line up at goal line. Bear crawl or Lunge walk or crabwalk to 10 yd line, 10 LBC. Alternate locomotion to 20 yd line, 20 LBC all the way to 50 yd line.

Line up at 50 yard line. Start with 50 Calf raises, Mummy walk (or toy soldier walk or thriller walk whatever the name is) to 40 yard line, 40 calf raised..to goal line…

Inchworm to 10 yard line, seal crawl back to goal line.

Pick a partner – 10 booyah merkins

New partner – 25 iron crosses each

New partner – wheel barrow to 10 yd line, flip go to 20

New partner – broken wheel barrow to 10 yard line, flip, go to goal line.

Jack Webb – 1 air press, 1 merkin, 2 air press 2 merkin, 3/3, 4/4, 5/5, 6/6, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1, 2/2, 1/1, 1/1

1st half of Captain Thor 1BBSU/4 American Hammer ->5/20.

Get in a circle – Protractor – go around pack picked a degree from 0-90 to hold feet. FNG said 0 degrees..NICE call.

Freddie Mercuries 15 IC

Pretzel crunches L/R – 15 IC

Backward run Goal Line to 50 yd line. Backwards run to goal line.

 

Moseyed to flag.

Prayers – Pusher – outgoing and new pastor at church. Barker – upcoming hike.

FNG’s – Welcome Banjo and Trader Joe!

Talked about 2nd F, 3rd F. Upcoming 2.0 convergence on Independence day. Location possibly Poseiden.

Biscuits were earned. 13 of 16 attended.

Aye!