AO: ISLANDS
QiC: Miss Bliss
Date: 02/22/2024
Title: Miss Bliss' 1st F3 Anniversary Beatdown
Number of HIMs: 13
Cardone, Flea, Joanna, Lady Chablis, No Fault Found, Rapinoe, Red Ryder, Shingles, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20x 4 Count SSH
10x 4 Count Arm Cir Forward
10x 4 Count Arm Cir Backward
15x TTT
10x 4 Count Imperial Walkers
Indigenous Sprint full parking lot lap and back around to cindys, stopped at Pull-Up Station for Five & Dime.
Tha Thang:
Part 1: DORA 50/100/150
With a partner alternate between exercise and running the length of the parking lot and back.
50x Burpees
100x Big Boys
150x Squats
Part 2: AMRAP Cindy Work
Independently complete a series of cindy exercises then shuffle a lap around the parking lot, rinse & repeat.
15x Overhead Press
15x Cindy Flutter
15x Chest Press
15x Cindy Swing
15x Curls
Parking Lot Shuffle
Rinse & Repeat
Return cindys, hit a Five & Dime passing the Pull-Up Station, returned to the COT for Mary:
25x LBC
20x Hello Dolly
20x 2 Count Mountain Climbers
20x Heals to Heaven
COT:
Announcements – March GoRuck Events
Pledge
Prayer – Comfort for families that have lost loved ones, healing for Puff's neice, quick recovery for Cheese's wife and calm transition to the joys of parenthood, gratitude for the fellowship of F3 and the personal growth this brotherhood supports.