Date: Dec 30
AO: Cyclone
Pax: 8
Boot Camp: @Free Willy @Crawfish @FLO @soa @Cotter @Red Tide @Kobalt @Rat QIC: 🐀 @Rat
Warmup:
SSH x 20
Mt Climbers x 15
Grass Getters x 15
Crunchy Frog x 15
Mosey you track for an Indian Run.
The Thang #1: 4 Rounds
Sprint 30 yards and back perform 10 Merkins.
Sprint 30 yards and back perform 10 LBC’s.
Sprint 30 yards and back perform 10 Burpees.
The Thang #2: 2 Rounds
1 Lap
3 Stair Sprints
5 Burpees
7 Merkins
9 Sit-ups
Finish with a grab bag of exercises called out by each man.
COT – Reflect on the past decade and look forward to the new decade. How can we better ourselves. Asked each man to think of a word of the year that they can use to serve as motivation of the year!
For ex: Teamwork – Take the year to be the best team player for your family and those around you.
Way to Dig Deep Men.
#F3WorkingHard #F3NoRetreat #10ToesDown