AO: ISLANDS
QiC: Miss Bliss
Date: 09/05/2023
Title: Outlaw Beatdown
Number of HIMs: 12
Captain Cheese, CPAP, Flea, Joanna, No Fault Found, Ponzi, Rapinoe, Red Ryder, Schrute, Sparky, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15x SSH
10x Arm Circles forward
10x Arm Circles backward
10x TTT
Mosey to get Cindy
Tha Thang:
Part 1: Dora 1-2-3 (w/partner)
100 Hand Release Merkins
200 Big Boys and/or LBCs
300 Squats
(Partners alternate between exercise and farmer carrying 2 cindys or rifle carrying 1 cindy 100 yards)
Part 2: A.M.R.A.P. on your own
15x Cindy Swing
15x Curls
15x Overhead Press
15x Cindy Flutters (4 count)
15x Cindy Squats
Run a parking lot lap (1/4ish mile)
– RINSE & REPEAT UNTIL PLAYLIST RUNS OUT-
I'm pretty sure a few Pax were in Beast Mode and knocked out 4 rounds, maybe more – strong work!
Cool Down Mary:
25 LBCs
15 Big Boys
15 American Hammers (2 count)
15 Nolan Ryans (per arm)
15 Box Cutters
15 J-Lo's
COT:
Announcements:
Ruck + Wednesday @ 5am
Iron Pax Week 1 Thursday @ 5am
Prayer of gratitude for bodies that recover and grow stronger, and for the fellowship of F3; remember those impacted by the recent storm, and for the strength the be leaders.