June 7th, 2018 By Big Tuna

Five of F3’s finest gentlemen enjoyed the cool, pleasant weather at the morning at the Gunnery this morning and worked on their “guns” thru multiple exercises including merkins, broad jump burpees (BJB’s) and other assorted stuff!

Disclaimer given: (as quoted last week by Deuce) “I may hurt you. Be careful” (especially when crawling thru wet grass with chiggers!)

Warm up
Mosey down by the road and over to the bus parking lot for:
• Side Straddle Hop (x15, IC)
• Cotton Pickers (x15, IC)
• 3 Burpees – OYO
• Windmill (x15, IC)
• Low Slow Squat (x10, IC)
• 3 Burpees – OYO

The Thang
Using the parking lot track for four corners — each with different exercise and count:
Run to each corner for:
• 10 – burpees
• 20 – jump squats
• 30 – merkins
• 40 – LBC’s
Repeat with double reps, running to each corner
• 20 – burpees
• 40 – jump squats
• 60 – merkins
• 80 – LBC’s

Mosey back to the main parking lot (stopping for 15 muscle-ups at loading dock & 15 supine pull-ups)

Parking Lot — Island Travel
• Broad jump burpees (BJB’s) to 1st island
• Lunge Walk to 2nd island
• Bear Crawl to 3rd island
• Run back to starting point for: Bobby Hurley’s – 25 and Car. DRY DOCKS – 25
• Repeat (in reverse order – bear crawl, lunge walk, BJB’s) to three islands
• Run back to starting point for: Plank Jacks – 50 and Mountain Climbers – 50

Dips (x20, OYO) if  any time remaining

Mary
• Low Flutters (x20, IC)
• LOW DOLLY (X15, IC)
• Oblique Pretzel Twists (x10, each side, IC)

Moleskine
Don’t forget to order your Boondocks shirt today: https://f3.mudgear.com/collections/active-preorders/products/f3-boondocks-pre-order-1

Thanks everyone for coming out today and always an honor to lead this group!

“Continuous effort – not strength or intelligence – is the key to unlocking our
potential” – Winston Churchill

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