Intro to The Beast

DATE: 1.13.18

PAX: Chumbucket, Squid, Shingles, Cookies, Spaghetti-O’s, Bartman, Dabo, Lucas Brinsa “FNG” – LaZBoy, Joe Waters “FNG” – 3/4, Alex Clare “FNG” – BigAl, Pesci, Narco, Spalding, Meatgazer

QIC: Junior Varsity

25 SSHs/10 MERKINS/10 SQUATS/10 BURPEES

1 LAP AROUND THE FIELD

11s – DIPS/DERKINS

THE BEAST

6 EXERCISES, 6 REPS, 6 SETS

MERKINS/SQUAT JUMPS/PLANK JACKS/BURPEES/MOUNTAIN CLIMBERS/STAR BURSTS

RINSE AND REPEAT

LAP AROUND THE FIELD

STOP AT THE PAVILION FOR 25 FLUTTER KICKS/20 LBC’S

STOP AT THE RESTROOMS FOR PLANKS/1 ARM(L/R)

FINISH OUR LAP BACK TO THE START POINT (SP)

THOR’S HAMMER 2 FREEDOM TWISTS/4 BIG BOYS, 4 FREEDOM TWISTS/8 BIG BOYS…12 FREEDOM TWISTS/24 BIG BOYS

SUICIDES X 1 TO EACH CONE AND BACK

FIELD WORK FROM SP TO CONE TO CONE AND BACK

BEAR CRAWL, CRAB WALK, BROAD JUMP, PLANK WALK, SPIDER MAN THEN LUNGE FULL FIELD BACK

COP FOR RAY MERKINS

2 MERKINS/4 RAY LEWIS…UP TO 10

 

MOVE TO SF

20 IN&OUTS/20 BACK SCRATCHERS

COT

PRAYERS FOR PESCI’S SON, SPALDING’S FATHER IN LAW AND SPALDING’S RETURN TO THE GLOOM, FNG’S.

TODAY WAS MARKED AS AN INTRO TO F3, IN A RECRUITING EFFORT.  OUR WEEK, MOSTLY DUE TO SHINGLES, YIELDED 5 FNG’S.  WE’LL LIKELY DO ONE OF THESE PER QUARTER TO AUGMENT OUR REGULAR EH’N.  KEEP UP THE GREAT WORK MEN.  COFFEETERIA WAS WELL ATTENDED AND THE MEN ARE GROWING MORE AND MORE COMFORTABLE IN THE CONVERSATIONS.  WELCOME TO ALL OF THE MEN WHO CAME THIS WEEK.  PLEASE JOIN US TUESDAY AT 0515.

SYITG,

JV

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