F3 Hundred

Posted by SpeedWalker on behalf of Jefferson

F3 Hundred

Conditions:

75 and heated up quickly

1.5 miles total

13 PAX:  Threadcount, Belding (Respect), Ice-T, Johnny 5, Airhead, Moped (Respect),  Knobby, Defect, Dr. Suess, Putin, Dizzy, Kat, Jefferson (QIC)

COP:

SSH – 15

Imperial Walkers – 15

TTT – 15

LAC – 10 Forward/10 Backward

The Thang:

Mosey to Hoppa’s Yard

F3 Hundred

10 Rounds of 10 Burpees, 10 (4-count) Mountain Climbers, 10 Jump Squats

1 lap after each round – Flutter Kicks for the 6

Mosey to Picnic Tables

21-15-9

Pullups

Dips

Mosey to Hoppa’s Yard

Bear Crawl one length, Run back

COT:

Freedom Fest at Freedom Florence(today 4-8)  – games, foods, and FREE

Cooks for Christ Thursday 9/13 – delivery for orders>7

Prayers for Brandon (family tragedy), Trevor (17 yr old with Lymphoma), the guinea pig of the daughter of Putin

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