AO: REGION
QiC:
Date: 03/14/2022
Title: F30A – Downrange Spring Break
Number of HIMs: 4
Betty Crocker
Number of FNGs:
Name of FNGs:
WarmOrama:
Tha Thang:
Meet up with some F3 Tallahassee PAX that are vacationing along 30A also.
Typical warmup, though they start with a Lord's Prayer
Bench Workout – Countdown reps from 8 for all 4 exercises
Merkins
Step Ups per leg
Derkins
Dips
Mosey, stop on the boardwalk to the beach for some around the world Merkins, 1 round clockwise, 1 round counterclockwise
Indian run along the beach for about a 1/2 mile
Stop for some sand work:
War Hammers (basically Captain Thor's, but you don't increase reps, just keep repeating 1:4) *12
Imperial Squat Walkers * 20
Iron Hulks *20 (Jack Webbs, but again don't increase count)
Freddy Mercuries * 20
Beach Indian run for 1/2 mile with last man dropping for 4 sand Merkins
Repeat same exercise routine
Mosey back to boardwalk
Bear Crawl 1/3 boardwalk, crab walk 1/3, bear crawl 1/3
Finish at the flag with Pi Day Burpees
3 burpees with 1 merk
1 burpee with 2 merks
4 burpees with 3 merks
1 burpee with 4 merks
5 burpees with 5 merks
COT:
Namearama, pledge (yes they pledge too), and prayer
Talks of a beach ruck tomorrow and YHC has the Q Wednesday.
