1st day of summer

Posted on Posted in Backblasts
  • When: 06/21/2023
  • QIC: Terminator
  • The PAX: Breeze, Wasted (r), Prunetang (r), DB, Deuce, Shawshank (r), Tiny Hummer (r)

F3 6/21/23

Enjoyed leading on the first day of summer. Pulled this workout from my brother, Cookie, from F3 Alpha in GA. I was there and did it a few weeks earlier.

WARMUP

THE THANG

1 Lap (run a lap each time)

5 Burpees

10 Merkins

15 Bonnie Blairs

20 Mtn Climbers

25 Squats

30 Big Boy Sit-ups (no more laps, stay in place)

35 Plank Jacks

40 Imperial Walkers

45 SSHs

Bear Crawl Bonus

COT

COUNT-O-RAMA

NAME-O-RAMA

ANNOUNCEMENTS

PRAYER

PHOTO

PARKING LOT COFFEETERIA

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