It was a beautiful day in the neighborhood. If it’s August, 2021 you know we’re celebrating, again, the 5-year anniversary of the Thicket. If it’s an RG3 and Mothman Co-Q, you know two of our favorite F3 starlets (Roxanne & Dora) are making an appearance. Let’s get after it:
WarmUp
FAC x 10 IC
RAC x 10 IC
WMH x 10 IC
Slow Squats x 10 IC
Michael Phelps x 10 IC
Frankensteins x 10 IC
Roxanne – Continuous SSH w/ Burpee every time Police sing “Roxanne”
Burpee-Merkin Pyramid
1 burpee, 1 merkin
2 burpees, 2 Merkins per Burpee (4)
3 burpees, 3 Merkins per Burpee (9)
4 burpees, 4 Merkins per Burpee (16)
5 burpees, 5 Merkins per Burpee (25)
4, 4
3, 3
2, 2
1, 1
Ricky Bobby
PAX assembled themselves into two lines and moved approximately one mile in Ricky Bobby fashion back to the AO.
Deconstructed DORA
25 slow squats – take a lap
25 slow squats – take a lap
25 mountain climbers – take a lap
25 mountain climbers – take a lap
25 monkey humpers – take a lap
25 monkey humpers – take a lap
Announcements
Catskills and crew participated in the latest Habitat build in Siler City
COT
Men have many competing responsibilities. Work, Family, Kids, Extended families. Make some time to nurture friendships with other men that share common interests. This F3 group has helped me fill that need in my own life. The bonds of friendship are strong, you never know when you will need a friend.