Downstairs Mixup

AO: The Wreck

When: 05/29/2019

PAX: Sprocket, Wide Right, Doobie (FNG), Ibeam, Tubs, Thud, Goat, Windex, DD, Swamp Donkey, Squeegee, Squeak, Bieber, Road Trip, Polaroid, Backside, Free Pie, Divot, Thumper, Foley, Rusty, Bronco, Aflac, Sparky, Zima, Bear

QIC: Bear

26 Pax ventured out for a perfect weather summer beatdown!

Welcome @Doobie (Jake Hess) from CO who is moving to Virginia Highlands soon!

Warm-O-Rama:

Plank position warmup. Hold for a few seconds. Mtn Climbers. Peter Parkers. Right arm up. Left arm up. Hold in the middle. Mosey to the playground.

The Thang:

Count off by 2. Group 1 – 30 dips. Group 2 – grab a rock and do 30 curls.

Alternate until Q says stop. 5 sets…I think.

Mosey to the field for 4 corners. 50 LBCs, 50 J Lo’s double count, 100 American Hammers double count, 50 Box Cutters. Bear crawl short side of the field. Run the long side.

Mosey to the rock pile near the field and everyone grab a rock. Split into same groups as before. Alternate 30 shoulder presses and 30 front shoulder raises.

Mosey back to the flag for 10 burpees, 20 jump squats, and 5 more burpees. Time called!

COT:

Add the comz@f3alpha.com to your calendar. Contact Aflac if you need help.

3rd F at Crazy Love tomorrow morning at 6:30.

Great workout and thankful for this group of studly men!

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