Title: Happy Birthday Air Force!
DATE: 2023-09-19
AO: Eagle’s Nest
Q: CareBear
PAX: Audit Dovetail Capsized Wax On Mac Olaf , None…….. Next Time!
FNGs: 1 None…….. Next Time!
COUNT: 7 HIMS this A.M.
Welcome to the Tarmac!

Welcome to F3! USAF BIRTHDAY PARTY!
MISSION OF F3: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES: WORK OUT IS FREE, OPEN TO ALL MEN, HELD OUTDOORS, PEER LED, AND ENDS IN A COT.
DISCLAIMER:
ALL OF THIS IS A SUGGESTION, I AM NOT A PROFESSIONAL
THIS IS NOT A COMPETITION, ITS YOU VERSUS YOU
PUSH YOURSELF, DON’T HURT YOURSELF
MODIFY AS NECESSARY
I HAVE A PHONE; I AM CPR CERTIFIED
SAY AYE OR GET IN YOUR CAR.
LET’S GET INTO IT!
COUNT-O-RAMA:

WARM-O-RAMA:
Bombs or Missles x ?? On Q
Deck Crew Taxi Signals x 8 IC (4is1) (Taxi Forward, Right, Left, All Stop)
Chinooks x 8 IC (4is1)
Chinook Squats x 8 IC (4is1)
Dive Bombers x 8 IC (4is1)
Para Troopers x 8 IC (4is1)
Surface to Air Missles x??? On my Fire!

THE THANG:
2 Minutes AMRAP Hand Release Merkins
2 Minutes AMRAP Cross Arm/Body Crunches
HAMR Run.

Gentleman, On September 18th, 1947 The Air Force was Born. She is now 76.
Aim High and Fly-Fight-Win
Integrity First, Service Before Self, Excellence In All We Do!

Sufficient Exercise!

We ended in a COT!