July 4th Hangover – 7/8/19

What he said…

July 4th is a time for relaxing, cooking out, drinking beer and basically doing nothing. The problem is that it’s not free and like everything else in life there is a price to pay. That’s where a mid 70’s summer morning with 91% humidity comes into play. 23 PAX decided to start paying down that debt this morning. Welcome “Free Shoes” to the F3 brotherhood.

  • Side Straddle Hop Burpees (5 SSH, then 2 Burpees) – 25 & 10
  • Squats – 30
  • Mountain Climbers – 25
  • Shoulder Taps – 25
  • Monkey Humpers – 35
  • Plank Jacks – 25
  • Big Boy Sit Ups – 20
  • Dive Bombers – 15

Hands up mosey to Ash for some wall time…

  • Donkey Kicks – 10
  • People’s Chair – 10 (In cadence)
  • Donkey Kicks – 10
  • People’s Chair – 10 (In cadence)

Hands up Indian Run to the Patriot parking lot. Two man Doras…

  • Pax 1 – 25 Hand release Merkins (2x)
  • Pax 2 – Suicides (2x)
  • Pax 2 – 25 Hand release Merkins (2x)
  • Pax 1 – Suicides (2x)
  • Hold plank until all PAX are done
  • Pax 1 – 25 Monkey Humpers (2x)
  • Pax 2 – Suicides (2x)
  • Pax 2 – 25 Monkey Humpers (2x)
  • Pax 1 – Suicides (2x)
  • Hold Al Gore until all PAX are done

All PAX – 4 gassers then hands up mosey to the park…

  • Dips – 44
  • LBCs – 30 OYO
  • Dips – 44
  • LBCs – 30 OYO
  • Dips – 25
  • LBCs – 30 OYO

Hands up mosey around the park track then back to the Patriot parking lot…

  • Raise the Roof – 25
  • Imperial Walkers – 25

Grand finale with Mr. Jack Webb – 10

Name-a-roma, announcements, message, prayer then lead on 3. To do list, Monday – kick ass. Big green check.

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