Warm-o-Rama
• SSH x 20
• GGx 10
• Hillbilly walkers 10
• runners Stretch
• Arm Circles and Michael Phelps
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The Thang – 🌍 Around the World Beatdown COMPETITION!
We’ll split up into 3-4 groups depending on the number of Pax. We will “travel” around the world (stations) and teams will tally the number of completed series at each rotation. PAX will run the series until the 4 minute timer goes off and the group will go to the next Continent (station) where our mosey will give us the “plane flight” effect between continents.
Africa – Animal Kingdom (Legs & Core) – Parking lot by the dumpster • Bear Crawl 20 yards
• Crawl Bear back
• 20 Monkey Humpers x4
• 10 Gorilla Humpers x4
Europe – Stone Mason Strength (Upper Body Push) – Pavilion • 20 Derkins on a bench
• 20 Dips
• 10 Merkins
• lap around the shitters
Asia – Balance & Core – City Place • 15 LBC
• 20 Plank Jacks IC
• 10 Big Boys
• Finish with Dragon Walk (lunge walk)
South America – Fire & Speed (Cardio) – Heartbreak Hill • Sprint to cone (50 yards) & back
• 10 Burpees OYO
• Sprint again
• 20 dips
North America – Lumberjack Work (Pull & Power) – Playground • 10 Pull-ups or Body Rows (modify: towel rows)
• 20 Squat Jumps
• 10 SSH
• Mosey lap to reset
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Team 1- 44
Team 2- 41
Team 3- 44
Team 4- 31
The photo in Africa was blurry so each team got an automatic 5 points.
Good work team 1 and 3!!
ANNOUNCEMENTS: Safe Passage, Building a ramp for a neither, connect with Rip for details, PJ Ruck, 10k calf raises, Mannequins birthday party some time in October
COT/Intentions: donation, healing, opportunity.
Ended in the Sky Q’s prayer!
Great work!!
F3 Louisville 