Warmup: 1 WU lap around soccer fields
25 X SSH IC
15 X Squat Jacks IC
15 X Dry Docks IC
10 X Merkins IC
15 X Supine Merkins IC
Mosey to Funland (playground). One of the work-out goals was to hit each muscle group, starting with the “pull” muscles. Groups of 4 rotate through 6 stations doing AMRAPs for 45 seconds each: 1) Supine Merkins, 2) Pull Ups / Knees Ups, 3) Back Bows, 4) Swing Rows, 5) Plank Dips, 6) Supine Merkins. After one complete rotation PAX were ready for more…
Mosey to tennis court entrance. All PAX enjoyed a nice leisurely Crawl Bear, uphill. 1/2 way up hill execute 20 Merkins, Crawl Bear up the hill rest of the way. At top of hill execute 20 Merkins. Pax that finish first engage in pull ups, swing rows, burpees, or other exercise of choice until all are finished Crawl Bearing up the hill.
Mosey to field to work on “push” muscle groups. Pax divide into 4 HIPPO teams and proceed to separate corners of the field with a pile of red, yellow, green, and blue balls in the center. When YHC said “GO” each person executed, in their team corner, 3 Wide Grip Merkins, 3 Diamond Merkins, 3 Carolina Dry Docks before running to the center to grab one ball and running back to their corner. Lather, Rinse, and Repeat for ~5 minutes. Team with most balls escaped 10 penalty burpees.
Pax were then told that each ball represented a set of exercises that someone on their team must perform, focusing on leg muscles this time: Green ball = 10 donkey kicks; Red = 10 jumping lunges (5 each leg); Blue = 10 burpees; Yellow = 10 star jumps. (One PAX commented he only grabbed Blue Balls. Bonus Burpees for him!). Teams ran back to their corners to race to complete the exercises associated with the balls in their corner. (The “hungrier” teams had more exercises to perform). The first team to complete their exercises and plank it out in the middle avoided 5 penalty burpees. (YHC was later informed by losing teams that this was unfair because his instructions were less than clear and some teams believed they had to gather their balls and kindly return them to the middle. There is certainly room to perfect this game in the future!).
Mary:
10 x WWII OYO
15 x V Up”s
41 X Bushwood Flutters Kicks IC
COT:

• Welcome FNG”s Dungeon Master and Appomattox.
• Praying for LoPair as he is receiving follow up treatment as he Kicks the Crap out of cancer.

• 2ndF at Hope Valley Brewing Co. (Thursday, May 25^th; 6:30pm)
• F3 Churham Family Day at Casa de Pink (Saturday, June 3^rd; 12pm)
• Special Ops Survivors: Friday, June 9^th (TOPO/Back Bar; 7pm) Donate online: https://specialopssurvivors.kindful.com/team-f3-churham-2017
• Saturday, June 10^th Convergence at TBL with SEALS & Green Berets
• F3 Dad”s Day at The Battering Ram (Saturday, June 17^th; 7am)