AO: f3kannon
Q: Big Tuna
PAX: Grandmaster
FNGs: None
COUNT: 2
The numbers were small but the effort was strong for the last day of Big Tuna’s Iron Q week to celebrate 6 year anniversary of F3. No more 12 days of Christmas were left but we had plenty else to do.
WARMUP: Short mosey over between the buildings for:
Low slow squats, wind mills, hillbillies, arm circles, air presses, toy soldiers, plank jacks, etc.
THE THANG:
Part 1 – CHIMPS in front of City Hall (C- Crunchy Frogs, H-Hillbillies, I -Inch Worm Mericans, M – Mountain Climbers, P – Pretzel Stick Crunches, S – Seal Jacks (qty 10-20x each)

Part 2 – Mosey behind City Hall for 1 squat / 2 lunges around 1 circle and 2 broad jumps / 1 squat around the other circle.

Part 3 – BLIMPS by the stadium (B – Burpees, L – Lunges, I – Incline Mericans, M – Monkey Humpers, P – Plank Jacks, S – Squats) qty was 10-20x each.

Part 4 – BOMBS by Dale memorial (B – Burpees (x50), O – Overhead Claps (x100), M – Mericans (x100), B – Big Boy Situps (x100), Squats (x200) – qty was total for both pax while 1 person ran the loop and other person did the exercise.

ANNOUNCEMENTS: Merry Christmas ! Thanks to GM for coming out today – No OYO! I started F3 six years ago a few days before Christmas and it was the best present I could have received. Keep giving it away!

COT: Prayers for happy holiday season and that everyone gets safely to and from their destination to enjoy time with family and friends.