Class 2 Round 1 –
Invesco, Transplant, Electric Beast, Galileo, D Pole, Jigsaw, Redo, Luigi, Hickory, Beaker, Life Force
Chunks, Y&R, Decaf, Pearl, Knuckles, Skeet, Right Said, Grey Album, Red Skull, Bagger Vance (QIC)
Mosey to Stop Sign Blind Buddy Style F3 PAX leading
WOR @ STEM bldg
SSH x 13 IC
Russian Lunges – extended WMH x 10 IC
Walkout Spider Mans
Arm Hang Squat Warm Up
Low Bernie Shuffle
Side Shuffle (R/L)
Karaoke (R/L)
BB run back to Dumpster
All PAX grab a block and mosey to back tennis courts
THANG I –
Thrusters (50) / team
Block Push Pulls x 4 directions x 10 (40) total
Block Curls back to back (30)
Lt Dangers – Lunge, Lunge, Squat (20)
Dead Bugs x (10) each leg modified for time
Blockees x (5)
Return Blocks
THANG II –
Groundwork / Natural Movements
Bear Crawls to 1/2 line, Crawl Bear to end line
Gorilla Crawls to 1/2 line, switch orientation to end line
Frog Jumps to 1/2 line, Reverse jumps to end line
Bear Crawl Kick Throughs
THANG III –
Mobility
Froggers
90/90
Thread the Needle
Rolling Starfish
Downward Dog/Cobra
Time
NMM :
What a great morning we had. Weather was on point, effort was all out and the 413/F3 PAX pair up seemed to gel. Nice to see how the F3 crew has rallied around 413 and its Mission to help these young men become who they’re designed to be. Be sure to come out and support at 🐢🐰on Tuesdays as well.
BH :
Lots of TAP for lost loved ones in the COT.
CSAUP next weekend, the day of the 25th into the morning of the 26th. Check out the main channel for deets or DM Hipster. TAP for his quick recovery from a meniscus tear earlier this week.
YHC,
🎒🐜