Big boy block building

DATE: 2023-12-02
AO: 300
Q: Creamsicle
PAX: Bogey, Banjo, Miss Kitty, Creamsicle
FNGs: @Taterhole, @Udder-butter, @Think Tank, @Castaway
COUNT: 8
WARMUP: Welcome and Disclaimer
5 Core Principles, F3 Mission, F3 Motto
Warm up and stretch
– Motivators – 5 count down
– chain breakers
– Little arm circles
– world best stretch
– High Knees
– Alternating knee to hand (45*)
– Plank jacks
THE THANG: All at different stations -add new excercise each time *riffle carry to new station ( modify as needed) 1. Blockpile
-19 Curls
2. Cat walk pva
-19 Squats
3. 1st back entrance
-19 Bent over rows
4. 2nd covered entrance
-19 Chest press
5. Circle near block pile
-19 block merkins
–
– Indian run with lead man carrying ruck sack, incorporate big grass hill along the way –
Core exercises at AO
– 19 plank jacks
– 19 LBC’s
– 10 drunken Superman’s
– 19 Mtn Climbers
MARY: incorporated herein
ANNOUNCEMENTS: GFF3 Christmas 🎅 Party Dec 15
COT: Allow every obstacle to be an opportunity to build upon.