Thursday, January 16, 2020 @ The Grit Mill

Q: Chairman PAX: Chappie, Chewtoy, Gump, Loose Wheel, Poppa Bear, Ruxpin, Waterfall, FNG Visitante

Warmup: 15 Cherry Pickers, 15 Moroccan Night Clubs, 15 Windmills, & To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Lap around library

The Thang: Toy Soldier Set 35 LBCs 25 E2Ks 15 Big Boys. Another lap around the library.

Bring Sally Up Merkin Challenge, Hold plank on bring Sally up and hold bottom position of merkin on bring Sally down.

Burpee mile: 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. Last 12 burpees replaced with Burpos: low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.

F3 Message about being part of F3 and how great it is to see F3 First State growing with record #s posting. How forcing yourself to post is hardest and most important part. Once you post being around other HIM motivates us and we lift each other up during the workouts and in our family lives, jobs, etc.

Number-O-Rama, Name-O-Rama, naming FNG, and COT.

Watch “F3 First State Grit Mill” on YouTube
https://youtu.be/seXjpjI-bwY