Bear Race

AO:

When: 01/08/2021

PAX:

Number of Pax: 19

Pax Names:

Number of FNGS: 3

FNG Names: Unibrow, Elway (DR), Stifler

QIC: Pi 3.14


The BackBlast:

Conditions
30° , feels like 25° dry and cold
Announcement/Disclaimer: 
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.
Warm-O-Rama
SSH (25)
Line jumps: 30 seconds
Cross countrys: 45 seconds
Side jumps: 30 seconds each side
Sumo Deep Squats long count – 5
Hip rotations: 10 reps each leg (like you’re stepping over a fence)
Ray Finkles: 10 reps each leg.
Leg Hugs – 5 each leg
Mosey around the parking lot
Thang 
Bear Crawl race
Losing team does 20 burpees
Thang IINo Mercy Mile
Pax begin at mid point of front stretch on a standard track. Jog to turn 1: bear crawl to turn 2. Jog to mid point on back stretch. Do 25 burpees. Jog to turn 3: lunge to turn 4. Jog to starting point perform 25 squats. R & R three more times. When complete will have bear crawled 400 yards, lunged 400 yards, performed 100 burpees and squats all while completing 1 mile.
Pick up the six or plank or Al Gore
Thang III (Ran out of time)
Partner burpee challenge
3, 4, 5 min. Burpees alternating with partner
6MoM
Flutter kicks
Big Boys
Plank
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³Crossroads, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. We also pray for Kristen Howard who is battling her third bout with cancer
In Jesus’ name we pray, Amen
Naked Man Moleskin
Gratitude
Thank you brothers for joining me this morning. Get right. Live Right. Lead Right. Leave Right
It’s not about us. Once you get right and are living right, it’s all about finding sad clowns and EH’ing. It’s about getting on the Q sheet and leading. This will make you stronger

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