Date: 2024-07-25
AO: ao-the-bluff
Q: Audit , Blip
PAX: Mac (Brandon), Capsized, Wheelie, Dovetail, Reload, Yaris, Ani and Pollywog FNGs: 1 Ani and Pollywog
COUNT: 10
Disclaimer: Brought to you by Blip
I am no professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

F3 is a volunteer organization and leaders are not paid so there is no money for which to sue. Work at your own pace, you came at your own free will.

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

Blip stepped up to lead with disclaimer, warmups, and COT. Way to go man, looking forward to your first full Q!

Warm Up:
Good Mornings
Copperhead Squats
Tie Fighters
Calf Raises

The Thang: Acronym fun!
EMOM (Every minute on the minute) – mosey (.2 miles) to 2nd hydrant on the hill at pace of the 6 (stay with the 6!) with 5 burpees EMOM. 20 burpees completed in route to hill.

AMRAP (As many reps as possible) (10 minutes)
10 Mike Tyson Merkins / 15 Squats / 20 Freddie Mercuries/ Hill run to cone and repeat for 10 minutes

AMRAP w/ Partner (10 minutes)
P1 backpedals up hill, 5 Monkey Humpers (2is1), mosey back
P2 Shoulder taps while waiting for P1 to get back.

Mary:
Dead bugs
Leg lifts

Announcements:
Elevation ruck July 27 – look for preblast

FNGs:
George 26 (Yaris son) likes to read, enjoys sci-fi & Star Wars – named “Ani” after Anakin Skywalker. Welcome Ani!

Derek 21 (Yaris son) in the navy, heading to Japan in 2 weeks. Named Pollywog. Welcome!

COT:
Blip prayed us out.
Prayers for our country as we are divided – especially heading into election time Prayers for @pollywog as he ships out for Japan in 2 weeks

Tags: ao-the-bluff, Mac (Brandon), Capsized, Wheelie, Dovetail, Reload, Yaris, Ani and Pollywog