Throwback Throwdown

Conditions: Wonderful 27 degrees with a little left-over dampness from the previous days of rain.

QIC: CYHMN

PAX: CYHMN (Q), Thriller, Belding, Ginger, Boucher, Flasher, Pinto. Wee-man, Yogi, Spirit Fingers, Foxy, Thunderbird

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: I’m not a professional, so modify as necessary.

Warm-up:

SSH x 25 IC

Imperial Walkers x 15 IC

UPs (aka Through the Tunnel) x 15 IC

Arm circles

The Thang:

Mosey to Ebenezer Chase

⁃ 25 Squats

⁃ 25 Lunges

⁃ 25 merkins

Mosey to Thornblade Dr

⁃ 25 Jump squats

⁃ 25 Jump lunges

⁃ plank up

Indian Run to Sneed

F3 Squire AMRAP #1 10 Minutes (Sneed Tennis’ish courts)

⁃ 25 Decline Merkins

⁃ 15 Burpees

⁃ Bear Crawl to the grass

⁃ Run around the trash dumpster back to the benches , round complete

F3 Squire AMRAP #2 10 Minutes (Sneed Tennis’ish courts)

⁃ 25 4-Count Flutters

⁃ Crab walk to other side of the court

⁃ 25 Big Boys

⁃ Sprint back

Mosey back to Ebenezer Chase

25 Carolina Dry Docks

Mosey to Ebenezer park

50 box jumps on the picnic tables

Mosey to parking lot

Mary:

Max effort Flutter kicks

Max effort Crab Cakes

Announcements:

⁃ Pacing for pieces March 14th

⁃ March Men’s Event March 5th

TAPS:

⁃ Monkey and his mother

⁃ Wide right

⁃ Lisenby Family

SYITG,

CYHMN

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