Post Rain 300 Workout – F3 Style

Conditions – Clear, 68deg – very nice!
The ground was a little moist

FNG’s – None

COP –
Burpee x 5, OYO
SSH x 15, IC
Burpee x 4, OYO
TTT x 15, IC
Burpee x 3, OYO
LB Arm Circles x 15, IC
Burpee x 2, OYO

The Thang – we did an F3 version of the 300 Fitness Test popularized a few years back by the training regimen of the actors in the movie 300.
The 300 Workout, F3 Style
Pull-ups x 25, OYO (get them done, help a brother out or hold plank when you finish)
Double Block Deadlifts x 50, OYO (hold single block Cusack when done until PAX finishes)
Merkins x 50, OYO (when done, wall sit until the PAX finishes)
Iron Cross x 50, OYO (when done, hold 6-inches until the PAX finishes)
Block Swings x 50, OYO (when done, hold plank until the PAX finishes)
Step ups on the park bench x 50 per leg, OYO (PAX were invited to challenge themselves with a block during this move)
Pull-ups x 25, OYO (get them done, help a brother out or hold plank when you finish)

Mary – by committee
Bob the Builder: Don Quixote x 15, IC
Milton: WWI Situps x 15, OQ
Repo: Denise Austins x 15, IC
Flo: Pickle Pounder x 15, IC
Glitter Pony: High Kicks x 15 per leg, OQ
Belding: Flutter Kick x 15, IC
Fanny Pack: American Hammer x 15, IC

Number, Namerama, Pledge of Allegiance, Announcements, Prayer Requests, Prayer

Devo – Value your friends and be a value to them