AO: LANDINGS
QiC: Spread Eagle
Date: 04/03/2025
Title: EMOM = Nightmare Fuel
Number of HIMs: 9
Flo, Hoochie, KIA, Oxy, Piggy Wiggly, Ramrod, Rhonda, Spread Eagle, Tampax
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer per https://f3nation.com/disclaimer-notice
Flamingo Stretch EL X 10 Seconds
Review 5 Core F3 Principles
Standing Hamstring X 10 Seconds
Review F3 Mission Statement
Worlds Okay-est Stretch, Review Left and Right
SSH IC X 12
RTR IC X 12
Morroccoan Nightclubs IC X 10
4 Count Squats? X 10
Tha Thang:
Round 1:
Complete 100 Thrusters, at EMOM timer perform 5 Burpees. Repeat to 100 Thrusters and a lot of burpees.
SSH AMRAP when finished, completing 5 burpees at EMOM for 6.
Mozy 1 lap as a group
Round 2:
Complete 100 (modified to 75) Burpees, at EMOM timer stop to perform 5 Thrusters. Repeat to 75 Burpees and a lot of thrusters.
SSH when finished, completing thrusters at EMOM for 6.
1 Lap Indian Run
MARY:
BBS OYO X 10
V-Ups IC X 10
Freddie Mercs IC X 10
Windshield Wipers IC X 10
LBC's to Time
COT:
Count, Names, Pledge
You never know who may be struggling with unspoken issues and needs a hand. Reach out and offer support, hit up those guys who haven't posted in a while. It may be the nudge they need to get back out there. Also never be too proud to reach out, that is part of F3. Iron Sharpens Iron.
Prayers for our ability to be able to workout. Prayers for safety and good decisions for party weekend and upcoming week. Guidance as we are the beacons of light to guide our children down the right path.
GWIRK!