F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees x 10 OYO
SSH x 20 IC
Daisy Pickers x 20 IC
Short mosey to turf field.
THA-THANG:
Burpee Suicide Sprints
Starting on goal line, do 1 burpee, sprint to 10 yard line and do 1 burpee, sprint back to goal line and do 1 burpee, sprint to 20 yard line and do 1 burpee, sprint back to goal line and do 1 burpee, etc. to the 30 and 40 yard lines with no burpee on the final return to the goal line. Flutter kick until all in. Repeat the same pattern with an ascending rep scheme to 5 burpees and back down to 1.
Mosey 1 lap around field to recover.
11 men got in 200 burpees and nearly 2 miles before the hard part. @doobie and @Trophy led us through 50 merkins and 50 squats….throw some triceps workouts in on the bench…..and then, rinse and repeat on the sprints, but instead of burpees, replace them with WWII sit-ups. Oh, and we ran the bleachers!!
Came back to the COT and finished off with a little baby shark ab workout!
COUNT-OFF & NAME-O-RAMA&Prayer
CIRCLE OF TRUST/BOM:
Philippians 4:6-7
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”
“And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”