525 on 5/25
FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.
The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.
21 exercises x 25 reps each = 525 total reps
- Merkins
- Lunges – 25 total
- Big boy situps
- Dodo bird with rock (IC)
- Monkey humpers (IC)
- Low slow flutter (IC)
- Carolina dry docks
- Single leg deadlift with rock – 25 total
- Hello Dolly (IC)
- Overhead press with rock
- Squats
- LBCs (IC)
- Wheelbarrow – 25 steps each PAX
- Homer to marge (IC)
- Plank hold – 25 count
- Hand release merkins
- Turkish get-ups
- 6 inch hold – 25 count
- Chill cut plank hold – 25 count
- Box cutters (IC)
- Burpees
Rocks were returned while the final group finished their burpees and we headed back to the flag.
Mary:
Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.
T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!
Prayer:
Unspoken. YHC took us out. BOM is back!
