Warm-Up
- Warm-Up Lap
- Double-Time SSH
- OH Clap
- Mountain Climbers
- Stretches
Main Event
Grizcalator Redux
Crawl Bear up the stairs from the parking lot to the athletic field. Do a Derkin on every stair. Once at top, continue and crawl bear down the stairs, doing an Irkin on each stair. Note: there are about 40 stairs. Second Note: Am pretty sure that we all prolly scraped our knees and almost chipped some teeth by the time we got to the top landing.
Dirty McDeuce.
4 sets of 12 reps (IC) of 3 exercises. After each set, take a lap up around the parking lot.
Set 1
- Diamond Merkins
- Squats
- Box Cutters
Set 2
- Overhead Clap
- Mountain Climbers
- Dancing Chilcutts
Set 3
- Hand-Release Merkins
- Monkey Jumpers (a Stop Drop & Roll creation — https://f3churham.move-marketing.net/meet-the-monkey-jumper/)
- Slow Freddie Mercury
Set 4
- Burpees (12 SC)
- PTGs (a Splashback creation — https://f3churham.move-marketing.net/pleasuring-the-giant/)
- Gas Pumps
Shits & Giggles.
Paula Abdul Animal Movements. BC forward two parking spaces, CB back one space. Continue across the parking lot to first median. Switch to Crab Walk / Walk Crab for the next section. Then switch to Run/Backwards Run for the final section.
Mary
- Capsizing Canoes (a Nitro creation — [6” leg hold, raise legs, lower legs, raise legs, lower legs, rotate left, back to center, raise legs, lower legs, raise legs, lower legs, rotate right, back to center]
- Hammers
- Merkin Ring of Fire
Announcements
- Congrats to the 6-Packers – one more day; finish strong!
- BC F3 Holiday Extravaganza on 12/22
- RG3 is prepping an F3 gear order for the holidays. Stay tuned.
- Mega respect for our brothers (Cosmo, Green Acres, Scapula, Bellhop, Uzi, Malware) doing the Hard Hitter GoRuck HTL this weekend, with some mega mega respect to patched HTLers (and masochists) Uzi and Malware for tagging along to support.
COT/BOM
Life begins where your comfort zone ends. Not sure who originally stated this, but I certainly believe. Moreover, one of the most compelling and rewarding aspects of F3 is that it will help you expand your comfort zone. Go crush it and go live it, brothers. Thanks much as always for the opportunity and the support. Aye!