June 14th, 2016 By HotWheels

A nice thick gloomy morning and early sun light made for the perfect setting to welcome back our Master Q, a near FNG post and a real FNG post.  Welcome Christian Stahl ( Steel ) to F3!

Warm Up – Mosey around Alcatraz back to sign in, Toy Solders, Lunges, Arm Circles, 10 MC, 10 SSH.

The Thang

Cell Block – Each man with a cinder block to start the “Burn”.

Cinder Block Swings – 2 Minutes – lap the court

Cinder Block Squats – 2 Minutes – lap the court

Cinder Block Burpees – 2 Minutes – lap the court

Cinder Block Clean and Press – 2 Minutes – lap the court

Cinder Block Lunges – 2 Minutes – With cinder block over head slow mosey to check in, the long way around and up hill..

Cinder Block Decline Plank – 1 Minute

Cinder Block Dercins – 1 Minute

Cinder Block Mason Twist – 2 Minutes

Cinder Block Over Head – Slow mosey back to the Cell Block

Cinder Block Swings – 2 Minutes – lap the court

Cinder Block Squats – 2 Minutes – lap the court

Cinder Block Burpees – 2 Minutes – lap the court

MARY – Cinder Block WWII ( 1.5’s ) 2 – Minutes

Poor eating choices Monday night made for a slightly noisy & smelly event event, great way to welcome in a new FNG.

Announcements – King Tiger 5K this Saturday – it’s an F3 take over, family friendly event, sign up and show up in your best F3 black!

 

Davis Lake, The Precinct, The Valley, Tradition

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