Date: 7/28/2022
PAX: Al Gore, Atticus, Bob Villa, Bozo (QIC), Campbells, Cosmo, Crash, Cru, Dr. Freud, Groening, HHH, Lights Out, Mr. Incredible, OCB, Scarecrow, The Mick
Beautiful morning to introduce our F3 Spring Hill Brother Cosmo to The Hub of NWIND. Here’s what we did:
Warm-o-Rama
Light Pole Lap
SSH 20 IC
Beanpicker 10 IC
IST 10 IC
Abe Vigoda 10 IC
Mosey to picnic tables at the Sportsman’s Club
The Thang – First Tour Stop (Sportsman’s Club)
Left leg step-ups 10 OYO
Right leg step-ups 10 OYO
Front step-ups 20 OYO
Mosey to MO7S
The Thang – Second Tour Stop (MO7S Hill)
Sprint to bottom
WWI 15 OYO
Sprint to top
WWI 15 OYO
Mosey to Pull-Up Bars
The Thang – Third Tour Stop (Pull-Up Bars)
Partner up
5 burpees / 5 pull-ups
5 rounds
Mosey through long trail route to south retention pond
The Thang – Fourth Tour Stop (South Retention Pond)
Merkins / Jump Squats 7-1 Ladder
Mosey down / Bernie Sanders up
Mosey around church to southwest corner
The Thang – Fifth Tour Stop (Northwest Church Corner)
PAX does 10 incline merkins. Call out at 7 for next PAX to begin.
Hold squat against wall until all PAX finish incline merkins
Repeatto with decline merkins and standard merkins
Mosey to flag
Mary
WWIs 20 OYO
Low Flutter 15 IC
Low Dolly 15 IC
American Hammer 10 IC
Makhtar N’Diayes 10 IC
Fire Hydrant 10 IC / side
Donkey Kick 10 IC / side
Reverse Pickle Pounder 15 IC
Plank to wrap it up
Moleskin
Strong showing to welcome Cosmo to our region. Thanks to everyone for coming out today. Hope we can achieve that 30 PAX goal for Saturday’s boot camp. Good opportunity to get a taste of how they do F3 down in Tennessee!
A pleasure to lead you guys as always.
Until Next Time,
Bozo
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