Spring Break FoCo style!

AO: Big Creek

When: 04/02/2019

QIC: @F3_Swiper

PAX (6): The Body, Spit Valve, Benny, Bell, G-String (FNG)


6 PAX fended off dreams of sitting on a warm beach and elected to hit the Gloom instead.  Here’s how she went…


Warm up’s:



Copperhead Squat

The Thang:

Grab some coupons and mosey to the soccer field for some partner exercises:

Partner A- AMRAP 10 lift up’s with the coupon, 10 squats, 10 mercans

Parner B- Sprint to the other side of the field, do 5 burpees, sprint back

Rinse and repeat until each Partner has run 5X

Afterwards, Circle up for 3 circle routines, 2 rounds each:  1 PAX performs 10 exercises, while the rest hold the appropriate position

Round 1- Howling Monkeys, 10 monkey humpers, Hold Monkey humper position

Round 2- 10 Squats; air chairs

Round 3- Mercans, hold plank

Mosey back to the Thunderdome for 11’s, alternating dips and incline mercans

Round robin Mary



-Prayers for all of those on the road for spring break

-Praise for The Body successfully closing on his new house

-Welcome FNG G-String (Bass player, he wasn’t wearing one)

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