75° clear skies high humidity
Wee Man (QIC), Spirit Fingers, Booger, Bridesmaid, Yogi, Band-Aid, Knobby, Dunkin
I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / F3 is open to ALL men so MAN UP!
Open the Gate x 10 OYO
Little Arm Circles
Forward x 10 4CT IC
Backwards x 10 4CT IC
Imperial Walkers x 10 4CT IC
Mosey to Right side parking lot
Grab a partner and each pax grab a piece of sidewalk chalk.
Chalk line each other in their desired spot for the remainder of the workout. Write their name above their chalk line. Partners are disbanded.
The workout is explained:
Pyramid 1 to 10 to 1 Reps with Multipliers – OYO
• 1 Burpee
• 2 Squats
• 3 LBC’s
Keep record of “blocks” with chalk.
Then Between each pyramid “block” run around the parking lot. Repeat until you get to 10, then sub burpees with merkins and stop running each block on the way back down to 1.
Do the work inside of your chalk man.
Grab a new piece of chalk and make a line until chalk is gone. Winner bandaid on speed.
Then grab a new piece of chalk and line up side to side.
Start chalk on the ground and make a line all Pax in the same direction. Whoever has the longest chalk line doesn’t have to do the next exercise.
Yogi almost won but Spirit Fingers stuck it out and finished with a 50yard line! Well done!
Everyone had to do 1 Burpee except Spirit Fingers. Congratulations!
Mosey to flagpole
Close the Gate x 10 – OYO
COT / BoM
Thank you for letting me lead you this morning brothers! You chose the harder thing this morning. Stay safe as the heat index is forecasted to hit 103° today. Stay hydrated. Liquid IV is your friend.
Keep our brothers and their families in our prayers that are in quarantine or being precautionary (Nurse Jackie, CDC, Dipstick, Paycheck)
Pray for Spirit Finger’s Brother (awaiting results from testing)
Warpath Wednesday at Veterans Park this week
No 2.0 workout on Saturday
Spirit Fingers Birthday Q next Monday! Show up for a smoke sesh.