September 14th, 2019 By 4wide

Disclaimer…this will be quick as I have a Bday to celebrate today!!!! Which really means lawn work, kids activities, etc.

I have been in the F3 brotherhood for 3+ years and I have never Q’d on my birthday (Actually my birthday was Friday but that doesn’t go with my backbast). To share in my celebration I decided to do all the exercises I love and hate. We started with 4 pax and once the runners finished their miles they joined in to make it 8 total. Read all about it:

Disclaimer

Mosey around parking lot

Warmorama
Side Straddle Hop x 42 IC
Imperial Storm Troopers x 20 IC
Cotton Pickers x 10 IC
Windmills x 10 IC
Low slow squats x 15 IC
Mountain Climbers x 20 IC
Plank Jacks x 20 IC
Merckens x 10 IC

Mosey to Tennis Court

Partner up – 1 partner does exercise while other runs around the tennis courts/switch when partner returns
Excercises:
Balls to the Wall
People’s Chair
Donkey Kicks
Wall Taps
3 sets total per perston

Mosey to Ramp

10:1 Ladder
Burpees
Bear crawl to top
WWII
Run back down to ramp

Mosey to large shelter for Mary

LBC x 42 IC
Flutter Kicks x 42 IC
Crunchy Frog x 20 IC…too much to do 42
1 min plank

Announcements
Fill Q’s for the rest of the month
Iron Pax Week 3 on Wednesday

Prayers
Safe race for all F3 brothers competing in the Brick 5k
All unspoken prayers

Backblast

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