Shoulder Burn

AO:

When: 02/08/2024

PAX:

Number of Pax: 10

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon


The BackBlast:

The Warmorama:

  • Motivators x 7
  • Imperial Walkers x 12
  • Michael Phelps x12
  • LBAC F/B x 12
  • Daisy Pickers IC x 10
  • Seal Claps x 12
  • Lunge Stretch Left/Ctr/Right
  • Old man stretch 10 ct rt over lt, lt over rt

 

Thang 1:

Shoulder burn (IC)

  • 25-yard Bear Crawl
  • 15 Burpees
  • 25-yard mosey
  • 15 Jump Squats
  • Repeat X 3

 

Thang2: Dora – Pair Up

  • Pax1 run backward 25 yd + 10 Bobby Hurley’s
  • Pax2 does da stuff & flip flop
  • Total of:
    • 100 Hand Release Merkins
    • 150 Big Boy Sit-ups
    • 200 Air Squats
  • Lap around field

 

Thang3: Mosey to Playground

  • 3×1 minute AMRAP – Pullups  :30 and Mtn Climbers :30

 

Stretch/Cool Down

  • Derkins (20 IC)
  • Box cutters

 

CoT

During count-orama Pax 6-10 shared how they got to start F3. Great examples and reminders of what had us show up and keeps us coming back for more.

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