Show up for a Goat BD and get a REAL BD from “The Real” Woody AO: Badapple When: 02/06/2023 QIC: The Real Woody PAX (6): Avis, Rusty, Sprocket, The_OG Zima, Curds Preamble:Doing a switcheroo for Goat, YHC decided to take on the QIC the day before and was happy to get the opportunity to rise and grind with other F3 brothers. Task List: Create a constantly moving and challenging full body workout… Create a playlist that motivated the PAX to go all out… Show up in the gloom, ready to go on a beautiful Monday morning… LFG Warm-O-Rama:Sun Gods – OYO Michael Phelps – OYO 13 x Hillbillies 13 x Copperhead Squats 13 x Mountain Climbers Stay in plank and do 6 quick crossover Merkins… Mosey The Thang: Grab Cindy and Rifle Carry to the Field 5 Squats, 5 Crossover Merkins, 5 Vups (exercises with cinder) 2. Mosey to pull up station Morning call -5 pups/5Merkins (x2) 3. Mosey to light at Hardscrabble/Etris 10 monkey humpers, 10 no surrenders, 10 WW1s 4. Mosey to hill 5 Bonnie Blair, 5 Burpees, 5 pike push-ups, Bernie Sanders up Zima’s Hill Head back to field Start on one line – 5 murder bunnies – 5 thrusters until other side (Rinse with 25 curls/25 skull crushers) Back across 5 murder bunnies – 5 thrusters (Rinse with 25 curls/25 skull crushers) Coupons Down… Welsh Dragons across the field – 5 yards of bear crawl (1…Merkin, PJ, Shoulder Tap) 5 yards…2 of each…up to 50 yards (10 of each) Rifle Carry back to the flag 13 Vups with Coupon Iron Thor (up to 8/32 before time) COT:Prayers of gratitude and for our F3 PAX to continue the journey of growth in strength, wisdom, leadership. Naked-Man Moleskin:Always a privilege to lead these men. Woody out..