Run to school for COP
SSH x 25
Squat x 20
Imperial Walker x 20
Mosey to ramp and stairs, Partner up
1) Bear crawl up first ramp, Lunge walk up second ramp to top of stairs
2) Strolling Derkins from top of stairs down
Flapjack: Rinse + Repeat x 3
Plank til all are done
Mosey to hill behind school for 11’s
1 Squat at bottom, 10 Burpees at top….
10 Squats at bottom, 1 Burpee at top
Grab some wall
People’s Chair: Regular 30 seconds, Left Leg high 15 sec., Reg 30 seconds, Right Leg high 15 sec, Regular 15 sec. Recover
Balls-to-Wall: Regular 15 seconds, Left arm high 15 sec. (not a typo), Reg 15 sec., Right arm high 15 sec., Reg 15 sec. Recover
Rinse + Repeat both exercises
Run to front of school, find Partner
2) Run lap around school. Flapjack
Mary at front of school
LBC x 40
Bicycle x 25
Heels to Heaven x 15
Run back to Carmel Park, with 5 Burpees at each speed hump
MOM at Park
Russian Twist x 15
Another strong showing by the men around the edges of Metro and South. Way to kick off the week-
Kotters to Klinger coming off IR after shoulder surgery; great to have you back!
YHC was lapped on the 11’s Burpees by special guest Runstopper #flyingsquirrel, and passed by pretty much everybody on the school lap. Excellent effort by all. It’s an honor to serve!
F3 Golf May 29 http://f3nation.com/2014/03/13/f3-golf-classic/
F3 Dad’s Camp August 16-18 Watch web site for details
Memorial Day Convergence; Great Triple Down opportunity. Boot Camp, 5K, Bonus Run with veterans. #ThisiswhywecallitMemorialDay
DMZ may be moved to convergence, watch twitter for updates.
That is all