AO: StankHill

When: 01/17/2023

PAX:

Number of Pax: 5

Pax Names: MudRun, Scully, Sunshine, Woody,

Number of FNGS: 1

FNG Names: Frito (not really but also not on the Pax list)

QIC: Scully


The BackBlast:

Conditions

PerF3ct

Warmarama

SSH                          10

Thru the Tunnel         10

Imperial Walkers.       10

The Polka                   10

Arm Circles                10Fwd/10Bckwd

The Thang

Circuit 1:

– 1 lap (0.25 mi +/-)

– Burpees x 15

– Dirt Bike Squats 10/10/10

– LBC’s x 50 (single count)

– Burpees x 15

 

Rinse & Repeat above

 

– 1 lap (0.25 mi +/-)

– Pick up the six

30 Second Count

 

Circuit 2:

– 1 lap (0.25 mi +/-)

– Burpees x 10

– Lunges x 25 ea leg

– Hello Dolly’s x 50 (4 count)

– Burpees x 10

 

Rinse & Repeat above

 

– 1 lap (0.25 mi +/-)

– Pick up the six

Mary

No time 🙁

COT

Included extra prayers and 10 Burpees/Pax for Cardinal’s family, friends, church, and our F3 brothers in Knoxville.

Moleskin

Mudrun pushed the pace despite being a long term Kotter. Sunshine operated in very unfamiliar territory (somewhere other than the six)

Announcements

2nd F Lunch at Azars 12 noon on  Thursday and another 2nd event at Thin Brew Line 4pm Saturday.

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