F3 Orlando





The Roost September 26, 2017

QIC: Flower Child

PAX: Survivor, Rudy, Flower Child

Some relationships are a match made in Heaven……..not this one.  

The Thang:

  • Quick Disclaimer
  • COP: Light Stretching, 20x Imperial Walkers, 50x Side Straddle Hops.
  • Paula Abdul (the entire length of the parking lot) - 5x Burpees and 5x Squats.
  • Rinse and Repeat – 10x LBC, 10x Imperial Walkers.
  • Jack Webs- Start with 2x Merkins (increase by 2 until we reached 10), Mosey to the end of the parking lot and 4x Overhead Press (increase by 4 until we reached 20). Then back down.
  • Mary’s. 20x Flutter Kicks, 50x LBC, 10x 8 Count Merkins.
  • Mosey to the starting point.
  • Counterama (3 Pax) and Namerama.
  • CoT followed by BoM.


Great work to all that joined today.

Thanks to Ben Crosby (Rudy) for stopping by from South Carolina.

Until Next Time!!!!