Lone Mountain A.O.
3 PAX
- Peacebone
- Newsy
- PacRat (Downrange from NorthWInd)
0533
Circle up, ACC small,
• F3 Mission Statement
• 5 Core Principles
• F3 Credo
Warm-Up
Bean Pickers x10 IC
Toy Soldiers
Arm Warmup Complex:
• AC Forward x10 IC
• AC Reverse x10 IC
• Skull Clap x10 IC
• Seal Clap x10 IC
• Moroccan Night Clubs x10 IC
• 10-count hold
SSH X30 IC
Perfect Squats (from the hole) x10
Perfect Merkins x10
2 laps around the basketball courts
The Thang
Run to the nearest bench
5, 8-count step-ups
Repeato all the way down and back (8 sets)
Walk to the opposite side to recover
Run to the nearest bench
5 Merkins at each bench
Repeato all the way down. 4 sets total
On the way back, 5 incline merkins at each bench. 4 sets total.
Walk to the opposite side to recover
Run to the nearest bench
5 Bobby Hurley’s at each bench
Repeato all the way down and back (8 sets total)
Mary
6 minutes of Broga
0615
Godspeed gentlemen. It was great meeting you both.
God bless your M and incoming 2.0 Newsy
73’s
PacRat
KD9GNS
F3 Emberwatch 
Leave a comment