Cheesy cheddar Anniversary

Cheesy cheddar Anniversary

15 plus FNG Nard-dog celebrate a cheesy Cheddar anniversary

Warm Up:

Side Stroddle Hop x 10

Cotton Picker x 10

Merkins x 15

Mountain Climber x 15

Knee Taps x 10

The Thang

Mosey to a small hill next to the pond near the bullring

Modified 8 – 7 jump squat bacward bearcrawl up the hill and 1 burpee on top

Run down and 6 jump squats and backward bear crawl up – 2 burpees

…

1 jump squat and 7 burpees

Mosey to parking lot

Partner up

Round 1

1st partner – star jumps 10, carolina dry dock 20 (repeat till partner 2 arrives)

2nd partner – Walking Lunges to first island and back

Flapjack

Round 2

1st partner – Plank jacks 20 LBC 10  (repeat till partner 2 arrives)

2nd partner – Broad Jump Burpee to first island and back

Flapjack

Round 3

1st partner – 20 merkins and 10 jump squats  (repeat till partner 2 arrives)

2nd partner – Walking Lunges to first island and back

Flapjack

Round 4

1st partner – 20 burpees  (repeat till partner 2 arrives)

2nd partner – Broad Jump Burpee to first island and back

Flapjack

Mosey

Down the hill and before we took the shortcut back to base 10 burpees on your own.

Mary

Heals to heaven 15

LBC 15

American hammer/Russian Twist (Thanks Haggis for making us touch the ground)

Freddie Mercury 20 (Thanks FiremanAd for leading)

Moleskin:

Pax always get thrilled by anything new, so I slipped in the cotton pickers.General seem to be the only one who finished bear crawls and actually did an extra one! Big kudos to him he decided to double down to Da Vinci right after.  Someone mentioned we finally found out Frasier kryptonite with backward bear crawl up the hill. I think he was still strong.

Overhead suggested to give the guys a little extra to shut them up. So I decided on the spot round 4 with all burpees  .Gumbo told me the pax were talking less after Round 4 so mission accomplished!

Samurai gave a strong effort. Fireman Ad, Cheese Curd, Lex Luther , Tigerrag, Big Tuna and all looked great! Thanks to Site Qs Wild Turkey, Freeleys Comet and JRR Tolkien for letting me q and all the preblast tweets they were hilarious!

This was my second year anniversary with F3 and what better way to give it all you got. Big thanks to Silverbullet from f3 Isotope for introducing me and Madam Tussaud who I attended for my first SOB workout at the brave (it was just the two of us!)

You guys have supported and helped in many ways and appreciate it all from my F3 brothers. It has made me a better person, have great people and highly encourage it. As bean said it will change your life and it has changed my life for the better.

Welcome FNG Nard-dog. He is close to Freeleys and used to bootcamps so expect him to be here more often.

Big thanks to Haggis for taking us out and also correcting me on exercise form, I need it!

Announcements :

F3 dads (Saturday 9am) –   (putting green at the bull green) – it was Paper Jam 6/4/16. I bet it was great.

Mentorship program – (meet encourage each other) Mentor Mentee – if you have someone in mind you give their name. If interested please send to Lex Luther, Mario or Madam Tussaud

Blue Ridge Relay(BRR) – Contact Bratwurst or Turkey Leg