May 4th, 2015 By SoloCup

23 men, destined for greatness, entered the dark Mint Hill gloom looking  for something more… they found it.  I know I missed some names above, go ahead and shout out in the comments section below.

Warm Up

 Mosey the Figure 8

•  SSH x 15
• 5 Burpees
• Rudys 2 min (with 30 s of High Knee)
• 5 Burpees
• Windmills x 10
• 5 Burpees
• IST x 15

 

The Thang

 Mosey to Soccer field (Far Side)

• 25 Merkins
• 50 m Sprint (Plank)

Repeato x 4

 Mosey to Tennis Courts

Deconstructed Burpees

• Squats
• Donkey Kicks (Squat Thrusts)
• Merkins
• Donkey Kicks (Squat Thrusts)
• Jump Squats

1 to 10

•  Suicides (touch the line)

Mosey to Pork Chop Hill

• 4 min in Heaven (Quadraphilla)

Mosey to Hand Ball Court

• Jack Webbs 10 – 1

 

Mary:

• 10 x Mason Twist
• 10 x Low Dolly
• 10 x Low Flutter
• 10 x LBC
• 10 x Freddie Mercury
• 10 x Crunchy Frog

 

COT/Ball of Stink

 

Moleskin

1. Gentlemen, thank you for the opportunity to lead. You are a terrific group guys with a great AO.  You’re going to be great.
2. Strong work by all. It was too dark to see so I can’t call out specific names, but a couple of you guys were killing it out there. @DropThrill even brought his school books #Ruck
3. Welcome @Sprinkles and @MapleSyrup.  Strong work out there today.
4. HC for The Bear (http://f3nation.com/2015/04/10/the-bear-2015/), coming June 6 from 6am-11ish am.
5. F3 Mint Hill official launch June 13th.Parade May 23rd (it’s time to HC)
6. I will continue to pray for God’s Grace on the Men of F3 Mint Hill and that you will get the same benefits (and more) from F3 that I have.

Peace,

Solo Cup

Harrisburg

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