• When: 01/23/17
  • Workout Style: NO RUNNING
  • QIC: Pasqually
  • PAX: Birdman, Ron Burgandy(Respect), Holiday Mansion, White Boots, Jack Rabbit, Blart, Monkey Wrench (Respect)
  • AO: Ft. Benjamin Park, Knarr

With 8 PAx members and The Pssqaully on the Q and Ron Burgandy Co Qing (mission statement only). Blart requested the Q minimize the mosey as the Capital Ruck left him and a few Pax a little beat.

The Warm A Rama

Mosey the parking lot one lap

30 seconds each

  • walking High Knees
  • Backwards Lunges
  • Squats
  • Inch Worms
  • Hip Openers
  • SSH
  • Sun Gods
  • Reverse Sun Gods

The Thang

  • 20 Merkin with Side planks
  • 40 Jump Lunges
  • 20 Merkins w/ shoulder taps
  • 40 WW1
  • 20 Merkins Commanders
  • 40 Jump Squats

Rinse and Repeat 3.5X

Good work men 210 merkins with additions, 140 Lunges, 140 WW1, and 140 Squats. Strong work Men, Glad we didn’t have to run.

Ron Burgandy reminded us of Jang’s news clipping he shared about never leaving the 6 behind then taking us out in BOM, Nice work Ron B.

The men of F3 especially the older ones (respect) are inspiring to me and many of the younger ones (hate), you set good examples of true leader whether you know it or not. I am truly thankful to be a part of this group.




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