Great to see 21 men gather this morning to prove that we’re in much better shape than we were a year ago thanks to F3. We had two FNGs today so we gave them the Mission and Disclaimer.
Warm-Up – In Kansas
- Capri Lap
- Sun Gods forwards/backwards IC (K-A-N-S-A-S)
- Windmill x10 IC
- Knee pulls, quad stretch, pigeon stretch
- Sun Salutation with calf stretch
That Thing
Tornado: Bear Craw Circle of Fire – Mucho Chesto + Bonus
- Bear Craw until Q calls halt, then plank, then Merkins x10, then plank, then repeat with
- Diamond Merkins x10
- Werkins x10 IC
- Stagger Left Merkins x10
- Stagger Right Merkins x10
- Jumping Spider (plyo merkins) x5
- Merkins AYG!
Yellow Brick Road: Bruce Lee
- American Hammer x20 x 2 sets
- Leg Lifts x20 x2 sets
- LBC x20 x2 sets
- (Tar) Heel Touches x20 x 2 sets
- Crunchy Frog x20 x 2 sets
- 100s x2 sets
Emerald City: Legorama
- Pistol Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Air Chair
- Toe Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Al Gore
- Hydraulic Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish Side Straddle Hops
- Monkey Humpers while partner Bernie Sanders up hill and forwards down hill x2 – finish in Goof Ball
- AYG run back to Kansas
Mary – Back in Kansas
- Sun Salutation with calf stretch
- Sun Gods forwards/backwards IC (K-A-N-S-A-S)
Name-O-Rama
- Welcome FNGs – Kris (Kung Fu Dog from Nintendo) and Johnny (Shalane)
- Bonus if you can figure out the actual name of the Kung Fu Dog from Nintendo. Ask Travis!
COT/BOM
- Bomble on Point
- Ingrown will be the Bear
- Closed in Prayer
Thanks for the opportunity to Q. Was a great time!