AO: The Hills of Park West
Q: @Howitzer
PAX: 18 strong + FNG Lunker
EC: Big Dif, Red Rider & JYD for IPC + Dirty Bird &Fema Run
Pledge of Allegiance
SSH x 49 IC
Wide Merkin x 10 IC
Sumo Squat x 10 IC
Merkin x10 IC
Squat X10 IC
Diamond Merkin x 10 IC
Piston Squat x10 IC
Ranger Merkin X 9
Jump Squat x 9
Arm Circles / Shoulder rotations x 49 IC
Mosey to parking lot
Around the world Merkin x 49 IC
Mosey to stop sign
Burpee 10 OYO
Mosey to Ski hill
At the top Monkey humpers x 25 at the bottom Wide Merkin x24
At the top Star jumps x 25 at the bottom Merkin x24
Mosey to the wall
Burpee x 10 OYO
Around the world step ups X40 IC finish w/ 9 box jumps
Wall Freddy Mercury X 10 IC
Wall Freedom Twist X 10 IC
Wall In & Outs x 10 IC
RPP heels on the wall x 10 IC
Heels to heaven X 9 IC
Derkin X 25 IC
Erkin x 24 IC
Mosey to field of dreams
Lunge
Burpee x10 OYO
Backward lunge
Big boy situp x 10 IC
Superman x 10 IC
LBC x 29 IC
Bear crawl
Lunge
Mosey to pull up bar
Burpee 10 OYO
10 Wide Merkin
10 sumo Squat
10 Diamond Merkin
10 squats
9 Pull ups
Rinse & repeat
Mosey to the ant hill
Burpee x 9 OYO
Jail break to the top of the ant hill for a doughnut!
Announcements:
Next week going back to School schedule, MWF 0500 & T& Th 0530
Welcome FNG Lunker
Sunday 9/20/2020 Run/Ruck the 9/11 Travis Manion FoundationHero run Virtual 5k at Fort Moultrie 0630, can still sign up if you would likethe t-shirt
Iron pax challenge link for sign up: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
3rd F study meets 0730 every Friday morning at the Lowes grocery. Check outthe #the-hills-3rdf channelfor details.
Beer summit is back usually a 1700 start time. Check the #beer summit channelfor details.
F3 Greenwood
2020 IronPAX ChallengePreblast
2020 F3Nation IronPaxChallengeWho/When/Where/WhatWho: Any and all Pax across F3NationWhen: September2020Where: Any and all regions across F3NationWhat: F3Nation-wide competitionto determine 2020…
Aug 6th
Monday Q- Daisy @ 0700
COT: Prayers- for Dough boy’s father-in-law & Family,prayers for Beth victim of brutal beating.