AO: LANDINGS
QiC: Spread Eagle
Date: 03/01/2025
Title: Simon Birch is an Eskimo Dwarf
Number of HIMs: 8
Caesar, Cornhole, Cupid, Piggy Wiggly, Ramrod, Simon Birch, Spread Eagle, Tooth Fairy
Number of FNGs: 1
Name of FNGs: Simon Birch
WarmOrama:
Disclaimer per F3 Nation website
Review mission statement and 5 core principles of F3
Flamingo EL X 10 Seconds
Standing Hamstring Stretch
Worlds Okay-est Stretch
SSH IC X 10
TTT IC X 10
Morroccan Nightclubs IC X 10
4 CT Squats IC X 10
Tha Thang:
1000 Reps Goal Achieved. Mozy / sprint around track multiple times stopping at random times. Total mozy about 2 miles. Each stop perform 3 burpees and 50 reps of one of below with some caveats:
Each round we passed playground, stop and perform 10 pull-ups
Each stop at flag perform 50 Cindy activities, alternate between OHP, Rows, Dips and Curls.
Do 3 burpees and 50 of below at each stop:
LBC's
Squats
Flutters
Plank Jacks
Calf Raises
Freddie Mercs
Monkey Humpers
Mountain Climbers
Wife Pleasers
Made it to 900 reps and knocked out 50 step ups and 50 Cindy curls to make total rep count 1000 plus 60 burpees and 50 pull-ups total for whatever maths that is. GWIRK!
Seemed like an easy workout but typing it all out we did a lot. Workout went almost an hour.
COT:
Count, Names, Pledge
Named FNG, Welcome SIMON BIRCH
Prayers for this creation and our ability to workout. Prayers for us as husbands, fathers, leaders, beacon of light to guide out children down the right path.
COFFEETERIA FTW