Wednesday, September 25, 2019
AO: The Jimmy
QIC: Dr. Claw
PAX: 27
Disclaimer: I am not a professional modify if necessary.
Warm-o-rama: Two minutes of good mornings which are highly important to complete. That's all the warm ups we need today.
First: Running and burpees. Each time the word drop is said the pax drops and does 5 burpees.
Second: Suicides, Merkins and Squats. Run 10 yards 10 pushups 10 squats. 20 yards 20 pushups 20 squats and repeat until at a 100, 100, 100. The total merkin and squat count was 550 for each.
Third: LBCs when completed.
Moleskin: Keep pushing yourselves and one another to become better in all aspects of life. F3 has changed all of our lives for the better and we should keep spreading the good word. Thanks for the opportunity to lead today and be proud of your continued improvements.
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