AO: HoneyWine
When: 07/06/2021
PAX:
Number of Pax: 5
Pax Names: Cash Flow, Dirt Bike, Flip Phone, Funny Car, LinkedIn,
Number of FNGS: 0
FNG Names:
QIC: Funny Car
The BackBlast:
F3 Disclaimer and Covid-19 Disclaimer
WARMARAMA
Side Stradle Hops 20 cadence, Through the Tunnel 10 cadence, Arm circles forward 10 cadence, Arm circles backward 10 cadence, Squats 1o cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence. Mosey to the playground.
THE THANG
SET 1
5 burpees OYO (on your own)
20 American Hammers cadence
5 burpees OYO
20 Bonnie Blairs single two-count
5 burpees OYO
15 Carolina Dry Docks two-count
5 burpees OYO
20 Monkey Humper two-count
5 burpees OYO
Run to the fence and back
Ask PAX for a 20 count
SET 2
5 Superman burpees OYO
20 LBCs cadence
5 Superman burpees OYO
20 Jump Squats single-count
5 Superman burpees OYO
20 Apolo Ohno two-count
5 Superman burpees OYO
10 Pickle Pounders two-count
5 Superman burpees OYO
Lunge walk
SET 3
Body Count burpees OYO
2o WWIIs
5 Body Count burpees OYO
20 Bobby Hurley’s single-count
5 Body Count burpees OYO
20 Penguin Crunches two-count
5 Body Count burpees OYO
20 Overhead Claps cadence
5 Body Count burpees OYO
Bear Crawl
SET 4
5 Prison Cell burpees OYO
20 Alabama Prom Date two-count
5 Prison Cell burpees OYO
20 Jump Squats single-count
5 Prison Cell burpees OYO
20 Freddy Mercuries cadence
5 Prison Cell burpees
20 Side Stradle Hops cadence
5 Prison Cell burpees
Mosey back to the shovel flag
Two minutes of burpees
100+ Burpees completed
CIRCLE OF TRUST
Namearama, Countarama
Funny Car shared his thoughts about how blessed we are to have the freedom to start off each morning planting a shovel flag and working out with our F3 brothers.
Prayer and prayer requests
ANNOUNCEMENTS
F3 Hampton Roads 5th anniversary celebration Nov 5 (banquet) and Nov 6 (workout)
F3 Nation 10th Anniversary Oct 8-9 Wilmington, NC www.f310year.com