11 Pax treated themselves to an early morning beatdown with a new FNG “Von Trapp” and the hills were alive with the sound of music…well actually with sounds of pain, but that is the official F3 music anyways.
QIC: Creeper
Co-Q: NumbTucks
PAX: 3rd Degree, Ragdoll, Netfilx, Hushpuppy, Barney Fievel, MRSE (FNG), Von Trapp (FNG), Sterno (F3 Franklin), Shocker (F3 Franklin)
Warmup:
SSH x 20; Imperial Walkers x15; Merkins Slow and Low x 10; Good Mornings x 10; Willies x 10
THANG 1: Creeper took over to introduce us to some good pain
1 lap around the track (.35 miles) then 10 double pump burpees all together
1 more lap then 15 Merkins
1 more lap and then 20 Copenhagens
1 more lap and then 25 squats
1 last lap
THANG 2:
Partner up
1 bear crawls around pavilion and 1 lunges around pavilion then 20 diamond merkins
switch mode of transportation around pavilion and then 20 merkins
switch modes again and then 20 squats?
switch one last time and then 20 reps of your choice
COT:
Good Mornings – 10
Willies – 10
Cherry Pickers – 10
High Plank – 1 min
Great job Creeper for first Q! Remember that this Saturday we are testing out Nolensville High School at 6am-7am for a potential new AO. Come on out to support and be punished.