Date: 2026-03-07 AO: The Grid Iron Q: Ozborn , PAX: Blackout, MinisterOfDeath, Diesel, Kool-aid Man, Rango, Micky, Splinter, Ozborn, Tech Know, Plowman, Kool-Aid Man FNGs: 1 Kool-Aid Man COUNT: 10 WARMUP: Grandpa jacks Michael Phelps SSH Mosey Penny pickers Imperial walkers
THE THANG: 4 for 40 In 40 minutes, run through the following circuit of exercises to get points. You get one point for each circuit you complete. The circuit has 4 parts:
CORE 10 XO’s 10 JLo’s (2 is 1) 10 BBS
COUPON 10 Thrusters 10 Kettlebell swings 10 Manmakers
RUNNING Run out to the in zone and back (200yd)
MOBILTY Duck Walk 15 yards Bear crawl back
WARM DOWN: Stretching
ANNOUNCEMENTS: Welcome to Kool-Aid Man!!! Happy 4 year F3!
TAPS: -For growth for our F3 group! -Plowman healing after second surgery! Praise for healing so far! -Diesel spiritual battles in their church
THE THANG: 4 for 40 In 40 minutes, run through the following circuit of exercises to get points. You get one point for each circuit you complete. The circuit has 4 parts:
CORE 10 XO’s 10 JLo’s (2 is 1) 10 BBS
COUPON 10 Thrusters 10 Kettlebell swings 10 Manmakers
RUNNING Run out to the in zone and back (200yd)
MOBILTY Duck Walk 15 yards Bear crawl back
WARM DOWN: Stretching
ANNOUNCEMENTS: Welcome to Kool-Aid Man!!! Happy 4 year F3!
TAPS: -For growth for our F3 group! -Plowman healing after second surgery! Praise for healing so far! -Diesel spiritual battles in their church
Tags: The Grid Iron, Blackout, MinisterOfDeath, Diesel, Kool-aid Man, Rango, Micky, Splinter, Ozborn, Tech Know, Plowman, Kool-Aid Man