WARMUP:

SSH (21’s), arm circles 15 ic, circle arms 15 ic, Hillbillies 15 ic, Michael Phelps 15 ic, Grass Pickers 15 ic

THE THANG:

F3 Capital Cornhole – Shamelessly stolen, then modified, from F3 The Capital Compound AO Shhhh!!! lol

• The throw line is 5 yards from the exercise line and the boards were 27' feet from the throw line. PAX took turns throwing while the others exercise. Similar to AMRAP style PAX will do all exercises together while one PAX is throwing.
• 1st PAX bear crawls from exercise line to the throw line, throws 4 bags, notes his score, runs to pick up the bags, drop them at the throw line, and runs back to the other PAX.
• Each PAX has a turn until score of 15 or more. (3 points for bags through the hole, 1 point for each bag on the board, lean-ers, etc. are 0)
• Because we had 10 PAX, I switched up the exercise after the 5th PAX's turn. Each PAX also took turns calling out the down count when they would come back from throwing.

After reaching 15 points, all PAX run small loop around the pavilion as a group then begin next round of cornhole.
Exercises:
Game 1 – Merkins, Squats, American Hammer, (played to 15 points)

Game 2 – Burpee, LBC’s (played to 13 points)

Game 3 – Lunges (Started the game but stopped as we ran out of time)

MARY:

flutter kicks, freddie mercury, various stretches, 21s (much harder when tired), and monkey humpers.

Side note: Some kids from the playground asked if they could join in on the exercises as we got to Mary… they boosted the energy of the PAX and the giggles during the monkey humper was hysterical.

Number-o-rama

Name-o-rama

COT

Announcements:

Convergence is coming up the end of July! Please consider signing up for one event or all of them!

Keep an eye out for upcoming 2nd F event later in June!!