Landfill – Candu (05/04) 21 Burpees for Riley Howell

QIC: Candu

Date: 05/04/2019

PAX: VSquared, Hobo, Sunburn (respect), Skitch, FNG-Lord Lindsay, Ironbutt (respect x2)

AO: The Landfill


Kinda greasy 


Forward Fold x 10 IC x 2

Willie Mays Hays x 10 IC

Third Grade Exercise x 10 IC

Shoulder Press x 15 IC

Seal Jacks x 15 IC

Snookis x 15 IC

Moroccan Night Clubs x 15 IC

Reverse LBACs x 15 IC

LBACs x 15 IC

Mountain Climbers x 15 IC

Slow Squats x 15 IC

Bulgarians x 10 each leg IC

Skater Jumps x 10 each leg OYO

The Thang

Everyone grab a medium sized rock and head down to the playground

If you finish early, knock out pullups – bounce in place while you recover

Once another Pax finishes too, assisted once warranted

Rock Curls x 50 ea

Bear crawl hill, mosey back down

Split Leg Lunges on tables (25 each leg)

Mosey around playground & picnic area

Dips x 50

Bear Crawl hill, mosey back

Rock Rows x 50 ea

Mosey playground & picnic

Squats x 50

Swing Curls x 50 ea

Bernie hill, mosey back

Swing Rows x 50 ea

Bear Crawl hill, mosey down

21 Riley Howell Burpees OYO

Stretching cool down


Patience, understanding, compassion ——–> Your attitude towards others


Pretty neat having Skitch & Hobo’s father there. With Sunburn and Ironbutt also present, 3 families of multi-generation F3ers were present (tho not all generations)


No news is good news!

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