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AO: Norseman

When: 2025-04-24

QIC: Cam's

PAX (11): Cam's, DeLorean, Fresh Prince, Ha-ha, Knight Rider, muTTon, Plumb Bob, Slick, Smoker, Stu, Tumbleweed

Preamble:

YHC brough the special little surprise, the Norsemen's F3 Welcome sign that also serves as a handy cheat sheet for the F3 Mission and the 5 Core Principles. After the standard intro we were off to the parking lot!

Warm-O-Rama:

SSHs, Weed Pickers, Toy Soldiers, and arm circles.

The Thang:

Off to the turf field, 50 yard line. We pumped up the old school hip hop and cheesy music and got after it. We started off with a standard 10 minute core blast. 5 rounds, 2 minutes per round to complete: 10 AMERICAN HAMMERS 10 V-UPS 10 GAS PUMPERS 10 JUMPING KNEES TO CHEST After that, we began a 20 minute set of exercises to complete on your own. In round 1, you complete 1 rep of each exercise. In round 2, you complete 2 reps, and so on. The exercises were: PUNCHOUT MERKINS SUPERMAN BURPEE BROADJUMP BIG BOY SITUPS JUMPING LUNGES When 20 minutes was up we headed back to the flag for a quick round of mary.

COT:

Good luck to the SMR and Hyrox participants!

Naked-Man Moleskin:

An honor to lead.

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