WARMUP:
Side shuffle hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Squat Walker (10 IC), Hillbillies (10 IC), Abe Vigoda (10 IC), Harvester (10 IC), LBACs (10 IC)

THE THANG:
Mosey to the parking deck, lower level – Burpee pyramid with sets on successive parking spot lines in deck, Bear crawl between each line, 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100 total burpees) then bear crawl remaining length of parking deck. Lunge walk back the length of parking deck
Mosey back to field.
Jack hammer – The starting position is the squat position just above 90 degrees (thighs parallel with ground) while keeping the body quiet, jump as quickly as possible with just using the lower body repeat this as many times in the set time (30 seconds)
Circle Burp – PAX Circle up and start chopping feet or doing high knees. Starting with the Q and going around the circle each PAX, one by one, calls out "down" and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called "down". This is similar to doing Up Downs.
Clowney – The exercises are 4 jumping lunges IC followed by 4 merkins IC. Rinse and repeat this set of exercises 7 times.

21s from blue line to yellow line. Single count flutters at blue line, IC LBCs at yellow line (20 flutters, 1 LBC, 18-3, 16-5…2-19). Karaoke between lines, always facing field house.

Daft Punk – Lunge exercise performed in cadence with a cadence count that you cycle through 5 times (12 count move). Also sometimes know as the "around the world lunge" hence the F3 Moniker after Daft Punk's classic "Around the World." Right leg lunge forward (step back to center after each) / Right leg lunge sideways / Right leg lunge back / Left leg lunge back / Left leg lunge sideways / Left leg lunge forward. This completes one full Daft Punk.
MARY:
Deadbug/dying cockroach (15 IC)
Cockroach resurrected (10 IC)
ANNOUNCEMENTS / COT:
Thanks for a great 3 years of F3, gentlemen. I am better for being around all of you HIM.