AO: f3tradition
Q: Guinness
PAX: Herbie, Pennywise, Machuman (Machu Picchu), The Angler, Guinness
FNGs: None
COUNT: 5
Great work this morning, Men. We did a little form education during Warmorama thanks to a suggestion from r2d2. We want to encourage the benefits of long-term proper exercise form over incorrect form, without being the “form police”. F3 focuses on you versus you.
WARMUP:
SSH x20IC , IST x15IC, Penny Pickers x10IC, Arm Circles x10 each way, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Mosey to Wall of Pain

Wall Of Pain Medley
People’s Chair Punch x15IC
Donkey Kicks x20
Merken Kick Throughs x10 alt
Crab Kicks x10IC
Wall Taps x20
Mike Tyson’s x20
Decline Mtn Climbers x10IC
People’s Chair Overhead Punch x15IC
Ball to the Wall

Mosey to Right corner of bldg
Burpees x10
WW2 Sit-ups x20

Mosey to right back corner of bldg

Jump Squats x20
Apollo Onos x20 alt

Mosey to left back of building

Hand Release Merkens x20
Dying Cockroach x15IC

Mosey to Parking Lot

Parking Lot Medley
Lunges
Reverse Lunges
Broad Jumps
Crab Walks
Reverse Crab Walks
Bear Crawls
Reverse Bear Crawls
Shuttle Runs x7 Lines
MARY:
Candlesticks x10
Ugandan Twists x15IC
Pretzel Sticks x10IC each way
Freddy Mercurys x15IC
LBCs x15IC
Plank x1 minute
ANNOUNCEMENTS:
F3 Hispanic Event Focus
COT:
Prayer: Gratitude and prayer for continued good health.