11 motivated HIMs, 2 of which were FNGs (Grimace and Gym-Tan), climbed down the ladder with burpees, Merkins and squats and did other fun stuff. Welcome FNGs Grimace and Gym-Tan who found out about F3 with Meet the Mountains Festival! Men, thanks for coming out and great work!
DISCLAIMER
PRAYER
COP
TTT
WMH
LBACs, Seal claps, Overhead claps, Shoulder pretzels
Motivator from 5
Park Lap Warmup
THE THANG
Down the Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees, Merkins, Squats and run bridge lap or park lap after each odd numbered set:
Do 10 burpees, Merkins and squats, do 9 burpees, Merkins and squats… run a lap…repeat and run laps after 7, 5, 3, 1 until complete.
Mosey to Tombstone Hill and do Everests to the 2nd pole… Bernie Sanders to top of hill.
Proceeded around the Triangle block.
Chicken Peckers against the Wild Wings wall in cadence- 20ish
Wild Wings Wall Sits- 15 sec, rest, 30 sec, rest, 45 sec
MARY
Flutter Kicks IC x 30
Kardashian led Freddie Mercurys IC x 20
Quicken demanded 10 Burpees OYO
CIRCLE OF TRUST
ANNOUNCEMENTS
Come on out to Meet the Mountains Festival, talk about how great F3 is and recruit FNGs.
Sign up for Goliath at the Gorge. Fill out form and write “F3” at the top and only pay $50 for registration.
PRAYER
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