F3 Waxhaw – The Lycan – 04/12/2021



F3 Waxhaw – The Lycan – 04/12/2021

Amazing weather for chasing your inner werewolf. Lets get to work.

#DICCS
(Disclaimer, Cell Phone, CPR, Safety)

#Warm Up
Mosey around front parking lot then back to the back parking lot to circle up and warm up.

  • SSH x 15
  • IW x 15
  • Windmill x 10
  • Mtn Climbers x 10

#The Thang
Line up at the bottom of the hill for ladders:

Ladder 1 – 10s:

  • Burpees (bottom) -> Squats (top)
  • Merkins (bottom) -> Lunges (top, 2=1)

Run back around front for:

  • Merkins on the clock – On my down

Select one half of one of the sections and line up in the parking lot

  • Burpee Broad jumps down -> Lunges back
  • Suicides 1 x 1 down – > Bunny hop back
  • Karaoke down and back
  • Jail break down and back

#Mary

  • LBCs x 20
  • Reverse Crunch x 20
  • WWII Situps x 20
  • Homer to Marge x 5
  • Squats to run out time

#Moleskin

  • WTF – 5/1/ Deadline to sign up is this week. Ping Chastain or Rubbermaid for more.
  • Always a pleasure to lead the men of F3. I’m grateful for the trust put into me this morning to lead, make everyone stronger and get everyone back to their families safely.
  • Great seeing Flip Phone again. Nice to have another Harrisburg brother down south. 

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