Hey Buddy!

  • When: 06/14/19
  • QIC: Qz
  • The Pax: 420, Bubble Guts, Faulkner, Flank Steak, Ingrown, Morning, McRib, Peeping Tom, Pyro, Winthorpe, Bitcoin, Plan B, Goose, Gander, Stye, Doorknob, Black Dog, Double Dipper, Oz

19 this morning for a little fellowship as I replayed the workout we did in Jacksonville last month.


SSH IC x20, Sun gods forwards/backwards IC x10, Windmills IC x10, No very Important Leg Exercises in honor of the dudes in Jacksonville who said there is no stretching in F3


Power Merkins, Partner Derkins, Squirkins – all IC x15

Catch Me If You Can with 3 Burpees

B.O.M.B.S (25 Burpees, 50 Overhead Claps, 75 Merkins, 100 Big Boy Sit-Ups, 100 Squats). Sprint to far cone for B.O.M., Bear Crawled to near cone for B. Crab Walk to near cone for S.

Wheel Barrow, Empty Wheel Barrow, Lt Dan/LBC to near cone

Caterpillar, Bear Crawl Inchworm


Bruce Lee – American Hammer, Leg Lifts, LBCs, Heel Taps, Crunchy Frog all IC x20 followed by 100s

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