F3 Gold Rush
Plant. Grow. Serve.
No OYO

No OYO

As Shink was called into work overnight, he could not perform his Q, so I, Singlet, stepped in last minute and threw together a Q that was inspired by what I listened to on the F3 Nation podcast. Theme today was no OYO workouts, everything was done in cadence to stay as a group, or with a partner.

Warm O Rama – All in Cadence: SSH – Merkins – Flying Sun Gods Sobriety Style – Hairy Rockets – Plank Jacks – Dancing Bears – Smurf Jacks

Bropees – Burpee facing partner, ending in a most excelent high ten

Partner Merkins w/ clap

Dora 1-2-3: 100 Dancing bear 1 is 1 – 200 Shoulder Tap 1 is 1 – 300 SSH

Switch Partners: 1 partner hangs at the top of a pull up while other partner executes rocky balboa – 20 – 15 -10 – 5

Words:

Greenwood SC PAX passed away yesterday – just out of rehab 4 months. He was recently battling some sort of substance abuse – NO OYO – we all have our own mental battles, please reach out to your brothers if needed, lean on these guys here. Don’t battle alone.

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