AO: LAKE MAYER
QiC: Spread Eagle
Date: 06/22/2024
Title: Q2_2024 Convergence / LM 4 Year Anniversary
Number of HIMs: 26
Betty Crocker, Big Bird, Bogey, Captain Cheese, Cornhole, Flo, Gumbo, Guppy, Joanna, KIA, Kirby, Mr. 305, Mr. Miyagi, Olive Oil, Oxy, Pelosi, Pergo, Ponzi, ShamWow, Skinny Dip, Spread Eagle, Sweet -n -low, Tutti Frutti, Vinyl
Number of FNGs: 1
Name of FNGs: TBD
WarmOrama:
Disclaimer per F3 Nation Website, Welcome!
Skinny Dip leads us on Worlds Greatest Stretch
Remainder of Warm-Up completed a little later
Tha Thang:
3 Part Workout; Part 1: Flo led upper body, Part 2: Kirby led lower body, Part 3: Spread led Core
Part 1 (FLO):
Split up into two groups for 2 Burpee Indian run to pull-up bars. At pull-up bars complete long shoulder bat wing routine with RTR, Moroccan Nightclubs, Arm Circles, etc.
At pull up bars, stay in group. Group 1 Bear Crawl to bottom of hill, complete 20 merkins, crawl bear back to top. Rinse and Repeat 2 rounds.
Group 2 completed 10 pull ups, 10 Diamond Merkins and 10 Carolina dry docks, as many rounds as possible (4?)
Part 2 (KIRBY):
Sprint one pole, mozy one pole. Stop for stacked routine:
Stop 1: 2 Burpees
Stop 2: Add 10 Jungle Boy Squats
Stop 3: Add 10 Monkey Humpers (yahhhh)
Stop 4: Add 10 Bonnie Blairs HW
Stop 5: Add 10 Prisoner Squats
Part 3 (Spread)
Warm-Up
10 SSH IC
10 TTT IC
10 Don Quixote IC
10 RTR
Bear Crawl across bridge and back
Mozy to first pole, plank for 6, do 2 Burpees and 10 BBS
Stop 2: Add 10 V-Ups
Stop 3: Add 20 LBC's
Stop 4: Add 20 Flutter Kicks HW
Stop 5: Repeat above
Stop 6: Add 20 AMHAMs
Stop 7: Add 20 Backscratchers
Mozy back to flags, complete 5 Burpees to time!
COT:
Count-a-rama, Nameorama, Pledge
Sweet n' Low led prayers of thanks for F3, us as fathers, leaders, his guidance and our faith.
COFFEETEERIA at Locs FTW!
Great time guys!