Travis Manion WOD Slick + Whirly Bird Burpees

The Scene: clear skies, ripe for acceleration
RUMBLE – “The Center of all things F3 Florence”

PAX:
Dipstick, Moodle, Frodo, Knobby, Breadstick, Dunkin, Yogi, Pom Pom, Paycheck, Bridesmaid, WeeMan

QIC: Wee Man

Disclaimer:
I’m not a professional / You haven’t paid to be here/ Push hard when you can/ Take care of yourself

Warmup:

15 – SSH

10 – Imperial Walkers

15 – Hillbillies

The Thang:
Travis Manion WOD Slick Mod

7 rounds

29 Jump Squats

Run 400M (halfway around school)

Then:

Mosey to Basketball Court and line up on Portside Baseline

Flutter Kicks in Dipstick Cadence for the six

All PAX do Burpees while one PAX jailbreaks down court and grabs on to Whirly Bird Spinning Playground Equipment at full speed and spins around 1-2 times while keeping feet up and pulling body up.

Repeat till all PAX have gone once.

Mosey to back to Circle

Count and Name O Rama

COT

BOM – Dipstick

Pledge

Moleskine: Thank you for letting me lead this morning. Remember to pray for our service members who are fighting for our country.

The Travis Manion WOD is In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007

Learn more at: https://www.travismanion.org/events/manion-wod/

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