AO: UNDERGROUND
QiC: Cheddar Biscuit
Date: 07/02/2024
Title: Slaughter Shoulders
Number of HIMs: 9
Betty Crocker, Bogey, Cheddar Biscuit, Fro-Zone, Honker, Sally, Shake it, Swashbuckler, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Welcome to F3
Review of 5 Core Principles and the Mission
– Michael Phelps
– Plank
– Ground shoulder stretch
– Worlds Greatest Stretch
– Preacher
– Jenner
– Tutti Stretch
Tha Thang:
Simple little rotation for 32 minutes.
Pax start at the courthouse steps
1. Perform 40 dips
2. Slow Shuffle to light post
3. Navy Seal Broad Jump to next light post
4. Slow Shuffle to benches
5. Perform 20 Bench Press with heavy bag
6. Slow Shuffle to light post
7. Navy Seal Broad Jump to next light post
8. Slow Shuffle back to steps
9. Run lap around courthouse
REPEAT
COT:
Announcements:
– Mini Convergence at the Underground
Thursday at 0515