11 High Impact men won the first battle at the CHOP, while 4 men ventured up to Milford for a Recon session as we prep to launch the next AO in Delaware- Next week Aug 29th!!

Warm up- 

Capri lap 

Windmill – 10 

Cherry picker- 10 

Moroccan nightclub – 10 

SSH- 20 

Mountain climber-20 

Squats- 20  

The Thang- 

3 stations with 3 workouts each. Split into groups of 3 or 4., pick a station.

1- burpees 

2 – merkins 

3 – dips 

4- burp jack 

5- hair burners 

6- American Hammer ( option with coupon)

7- slosh pipe squats 

8- plank 

9- squat overhead press with Cindy 

Each man choose a station- you will do that exercise  for 60 seconds or until Q calls for switch.  Move to the next , repeat. 

After each group has finished their station , we take a mosey lap around the block. 

Come back to the next station, for 60 sec each or until Q calls switch.  

Continue pattern until each man has done each station and run 3 laps. 

3rd F break-  https://f3nation.com/f3-foundation/

Round 2- 

Each workout for 30 seconds- no mosey in between. 

Wrap up with round of 4 count Freddie’s. 

Name-A-Rama 

COT