F3 Disclaimer and Covid-19 Disclaimer
WARMARAMA
Side Stradle Hops 20 cadence, Through the Tunnel 20 cadence, Arm circles forward 10 cadence, Am Circle backward 10 cadence, Squats 15 cadence, Michael Phelps 10 cadence, Imperial Walkers 10 cadence, Side Stradle Hops 20 cadence, 5 burpees OYO
Mosey toward the right side of Mt. Trashmore. At the first shelter turn left and go to the bottom of the hill.
THE THANG
SET 1
5 burpees OYO (on your own)
20 American Hammers cadence
5 burpees OYO
20 Bonnie Blairs single count (10 each leg)
5 burpees OYO
15 Carolina Dry Docks cadence
5 burpees OYO
20 Monkey Humper cadence
5 burpees OYO
Run to the top of the hill 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 Dancing Bears cadence
5 Superman burpees OYO
10 Pickle Pounders cadence
5 Superman burpees OYO
Lunge walk to the top of the hill, run down
Ask PAX for a 20 count
SET 3
Body Count burpees OYO
25 WWIIs
5 Body Count burpees OYO
20 Bobby Hurley’s single count
5 Body Count burpees OYO
20 Penguin Crunches cadence
5 Body Count burpees OYO
20 Overhead Claps cadence
5 Body Count burpees OYO
Bear Crawl to the top of the hill, run down
Ask PAX for a 20 count
SET 4
5 Prison Cell burpees OYO
20 Alabama Prom Date cadence
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
Walk/run backyards to the top of the hill, run back
Ask PAX for 20 count
SET 5
5 Mountain Climber burpees OYO
Dealer’s choice (no burpee, between 10-25 reps)
5 Mountain Climber burpees OYO
Dealer’s Choice
5 Mountain Climber burpees OYO
Dealer’s choice
5 Mountain Climber burpees OYO
Dealer’s choice
5 Mountain Climber burpees OYO
Dealer’s Choice
Dealer’s Choice
Dealer’s Choice
Mosey back to the Shovel Flag
Mary – four AB exercises Dealer’s Choice 10 reps
130 Burpees completed
CIRCLE OF TRUST
Namearama Countarama
Funny Car shared with the PAX that Tuesday is the second anniversary of his father’s passing. This was the Verse of the Day from his Bible App the morning his father passed away.
Galatians 2:20. “My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me. So I live in this earthly body by trusting in the Son of God, who loved me and gave himself for me.”