AO: The Chieftain

When: 04/27/2022

PAX:

Number of Pax: 7

Pax Names: Double D, Dutch, Pinto, Sand Trap, Slogger, Strudel, Woody,

Number of FNGS: 0

FNG Names:

QIC: Woody


The BackBlast:

One year ago, I woke up for a workout because some guy named Clay said it would be a good idea. When I got there, it was dark, a guy named Dropcloth led a workout with some dudes by the name of Fonda, Spike, Strudel, DoubleD, Lowes, Pinto and Butterfly. I learned terms like Side Straddle Hop, Murder Bunny, Coupon, and “I LOVE MY SIX”.

A year later, a wanted to commemorate that day.

Welcome & Disclaimer

Warm-up

  • Side Straddle Hops (25)
  • Weed Pickers (20)
  • Arm Circle (20)
  • Shoulder Rolls (30)

Long Mosey soccer fields long way

Set #1 – Murder Bunny / Alcatraz

  • 25 Grave Diggers, 30 Squats, 20 Incline Merkins (15 Murder Bunnies between each)
    • Sprint for freedom
  • 30 Windshield Wipers, 20 Shoulder Presses, 40 Step Ups (15 Murder Bunnies between each)
    • Sprint for freedom
  • 30 Rows, 40 Hip Thrusters, 30 Kettle Bell Swings (15 Murder Bunnies between each)
    • Sprint for freedom

Mosey Around Soccer fields up to Baseball Fields to small parking Lot

Set #2 – Apple Turnovers

  • Bear Crawl, then flip to Crab Walk each parking space – 10 spaces up and back

Set #3 – MOM

  • Freddie Mercury (20)
  • Box Cutters (20)
  • American Hammer (25)

COT

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MYTH: I need to get in shape before I start working out. TRUTH: Men of all fitness levels achieve their goals at F3. Don’t wait—start tomorrow morning!
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