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F3 Impromptu 3/19/21

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

Warm Up-

Ran for cover due to the rain ..took cover at the front of the school… said good morning to the other Pax that where putting in some Mary as Ice 9 screamed at them … they where working hard !

20 side straddle hop

Stretch the Legs

Stretch left and night middle

Plank -upward dog

Stretch shoulders

The Thang

Dice of Death made another appearance!

Waiting for the rain to stop we did 25 jump squats while our partner ran half of the parking lot.

The rain stopped… We took a long mosey over to the big parking lot near the stadium.

Once everyone arrived at the big parking lot I explained we’re going run four corners all the way around the outside of the parking lot. We took turns rolling the dice…

First corner was side 25 straddle hop

Second corner was 25 merkins

Third corner was 20 jump squats

Fourth corner was 25 merkins

We circle back for the six

Round 2

We circle up for another round of roll the dice… The pax was rolling lots Merkins today!

We did starfish with five Burpee‘s in the middle. In the small parking lot

First  corner was 25 merkins

5 burpees

Second corner 20 jump squats

5 burpees

Third 20 LBCs

5 burpees

Fourth was 25 Merkins

5 burpees

Then we moseyed back for laundry that was shed during round 1 and 2

We then moseyed over to the park benches ….we Roll the dice for another

25 straddle hops

We then moseyed down the parking lot to the roundabout. At the top we rolled the dice for 25 merkins at the top and

At the bottom 20 jump squats

At the top we planked waiting for the six ..

Moseyed over to Rudy’s shed ..

We got a quick 10 count and moseyed over to Rudy’s shed …

We did 25 air presses. 10 donkey kicks. Round two we did 25 air presses. 10 donkey kicks.

We then heading back to COT down the long back stretch of side walk …

20 Lunges then ran to the small out cove ..Give another packs and opportunity to roll the dice.

25 Merkins at the top

one minute plank at the bottom.

By this time we had five minutes left. At every light we rotated five hand release Merkins. Five jump squats.

We all made it back to COT ended with 20 LBC‘s!!

All in all great work out. The dice rewarded us today with a whole lot of merkins !


CPR class coming up soon!

New biking AO on Thursdays watch for more details to come.

Nice work to all men!!

Fusebox was sixth man … great to hear his story again. We found out his name should have been Linus bc he brought his blanket to his first post . I think we should vote on  a name change . Haha !

Encouraging Word –

“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for us].”

‭‭1 CORINTHIANS‬ ‭16:13-14‬ ‭AMP‬‬

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