Y /construction Reverse Engineering

Two FNG’s strolled on the field not sure what to expect, with the beast planned the Q scraped that for a more introduction to the beatdown. It wasn’t easy but no one merlot’d, next time.


Moroccan Night Clubs, Imperial Walker, Through the tunnel, Merkins, LBC, Mountain Climbers, SSH

The Thang

Four corners

First Rotation – Singles

5 merkins,

10 air squats,

5 burpees,

20 LBC’s

Second Rotation Building Blocks

5 Merkins

10 Air Squats, 5 Merkins

5 burpees, 10 air squats, 5 Merkins

20 LBC’s, 5 burpees, 10 air squats, 5 Merkins




Imperial Walkers


Plank Jacks


We rinse repeated 2x getting to midfield, then bear crawled to the opposing teams goalee line then, reverse crab walked

Six minutes with Mary

Flutter Kicks IC 20, Freddy Mercury’s IC 15, Pretzel Crunches OYO 10 each, Hello Dolly IC 11, LBC’s OYO 30, Boat Canoe Q call out, American Hammer OYO 25


Welcome Bird Dog(F3 FNG) and Taco Boy (FIA FNG)

This is going to be the introduction to F3 and FIA for a lot of folks, it is good to revisit with newbies, it is all new again so this will be fun, hopeful the PAX returns.

Any and all FIA’s emails will be shared with Capital Bride, to help grow the interest and for the ladies to branch out and off, we have enough field to split the group and we can come together for the COP and COT – whatever we have 40 feet ahead of us with a rock foundation which is pretty good when it comes to road and path foundations.

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