F3 Workout on 06-07-2023​ – D-Day Remembrance

​(Bring Coupon and 6 cones)

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➢ Warm-a-rama – Pledge of Allegiance / 5 CP / Credo

– Abe Vagoda’s – 20 IC (slow count 1,2,3 – 1 )

– Michael Phelps – 10 IC

– Grass Pickers – 10 IC

– Copperhead Squats – 10 IC

➢ The Thang 1 – Storming the Beaches Workout

On Jun 6th, 1944, the Americans, British and Canadian

forces landed on the 5 beaches of the heavily defended

50 mile coastline of Normandy:  Utah, Omaha, Gold, Juno, Sword

"The eyes of the world are upon you. The hopes and prayers of

liberty-loving people everywhere march with you."

Gen. Dwight D. Eisenhower's message before the invasion.

– Start from cone (landing craft) and rifle carry to cone directly ahead

– Complete 30 min AMRAP of exercises; each full round is 100 reps

UTAH – first cone on right – Mountain Climbers – 10 IC

a. Ammo can carry back to center

b. Flutter Kicks (with coupon in press position) – 10 IC

OMAHA – 2nd cone from right – No Surrenders – 10 IC

c. Ammo can carry back to center

d. Flutter Kicks (with coupon in press position) – 10 IC

GOLD – center cone – Blockees – 10 OYO

e. Ammo can carry back to center

f. Flutter Kicks (with coupon in press position) – 10 IC

JUNO – 4th cone – Foxhole – 10 IC

g. Ammo can carry back to center

h. Flutter Kicks (with coupon in press position) – 10 IC

SWORD – cone on left – Imperial Squat Walkers – 10 IC

i. Ammo can carry back to center

j. Flutter Kicks (with coupon in press position) – 10 IC

– Worked in groups of 3-4 (battle buddy – stick together!)

We got through 2 full rounds!

– Do-wah-diddy – line up in 3 lines and start Army Crawl;

lead rolls out and does Merkins until last pax passes;-

yell “6” which signals the lead person to repeat movement

It was a great morning to get out there and exercise. Thank you for following my lead!!

Count-o-rama, Name-o-rama,

Announcements, Prayer/praise requests.