by Mark HartmanRun It Again!
Q: Bam Bam
PAX:
- CHONG
- Rerun
- Bilbo
- Possum
- CPT
- Chuck E.
- Bambino
- Mogul
- Unicorn
- Link
- Birthdaysuit
- Singlet
- Deep V
- ‘88
- Toto
- Psalty
- Jumpstart
- Dome⛰
- Sparky
- Go Fish
Warm-o-Rama
15 Cherry Pickers I/c
Mosey to tennis court stop to do 10 Merkins
The Thang:
At tennis Court
10 Motivators
Follow Q around tennis court lines and do what he does.
Suicides across courts.
Mosey to coupons stopping randomly to do Merkins.
Coupon Gauntlet PAX stays together and follows cones Q will state the exercise to be done.
Cone 1. 10 Blockies, Cusack to next cone
Cone 2. Bicep Curls I/c. Coupon behind back to next cone.
Cone 3. Overhead press I/c. Coupon on left shoulder to next cone.
Cone 4. Bicep to overhead press I/c coupon on right shoulder to next cone.
Cone 5. Tricep extensions I/c. Front carry coupon to next cone.
Cone 6. Dips with Coupon I/c. Rosey to next cone.
Cone 7. 10 Blockies cusack to next cone.
Cone 8. Lunges to next cone
Cone 9. Squats holding coupon I/c. Coupon behind back to next cone.
Cone 10. Calf raises i/c. Front carry coupon to next cone.
Cone 11. 10 Blockies
Cone 12 in grass. Bear crawl with coupon to next cone.
Cone 13. Murder bunnies to next cone.
Bear crawl and murder bunny back.
Return coupons
Mosey to flags.
6 mins of Mary:
Circle of Merkins
Flutter kicks
Big Boi’s
Break dancing bears
Zombie Crunch’s
COT
Count a Rama
Name a Rama
Q. Realized how tiring a ton of Cadence calling makes you.
F3 has changed me in so many positive ways. I was not a person that ever thought I’d lead a group of men in a workout or ever wanted too. Thankful to all you HIMs for all the encouragement and support. That’s what’s F3 is all about!
Congratulations to Rerun for earning his spike!