Date: 2026-06-15 AO: The Wall Q: Goon (F3 Oregon Territory) , PAX: Pawn Shop- Birmingham, Tech Know, Goon (F3 Oregon Territory) FNGs: None COUNT: 3 Hold plank for MISSION | PRINCIPLES | CREDO | DISCLAIMER
WARMUP: SSH, Don Qs, Daisy Pickers, Toy Soldiers, Sun Gods, Imperial Squat Walkers
THE THANG: Backyard Burpee Weekend Getaway Each round has a 5 minute AMRAP timer going. 2 minute rest in between each round… Round 1) Goon – Run 200 m – 30 Monkey Humpers – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 2) Goon – 200 Meter run – 20 Coupon Swings – 20 Coupon Squats – 200 Meter run – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 3) Goon – Run 200 m – 20 Squrls (squat + curl) – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 4) Pawn Shop (downrange from Birmingham, AL) – Run 200 m – 20 Overhead Press – 20 Rowers (10 ea. Arm) – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 5) Tech Know – Run 200 m – 20 WW3s – 10 Fox Holes – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
WARM DOWN: Penguins, Alabama Prom Dates, Pickle Pounders
COT: Appreciation for F3, doing hard things, pushing yourself to get a little better everyday, adapting to challenges.
BALL OF MAN
Tags: The Wall, Pawn Shop- Birmingham, Tech Know, Goon (F3 Oregon Territory)
WARMUP: SSH, Don Qs, Daisy Pickers, Toy Soldiers, Sun Gods, Imperial Squat Walkers
THE THANG: Backyard Burpee Weekend Getaway Each round has a 5 minute AMRAP timer going. 2 minute rest in between each round… Round 1) Goon – Run 200 m – 30 Monkey Humpers – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 2) Goon – 200 Meter run – 20 Coupon Swings – 20 Coupon Squats – 200 Meter run – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 3) Goon – Run 200 m – 20 Squrls (squat + curl) – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 4) Pawn Shop (downrange from Birmingham, AL) – Run 200 m – 20 Overhead Press – 20 Rowers (10 ea. Arm) – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
Round 5) Tech Know – Run 200 m – 20 WW3s – 10 Fox Holes – Run 200 m – Burpees until 5 minute AMRAP timer goes off 2 minute Rest
WARM DOWN: Penguins, Alabama Prom Dates, Pickle Pounders
COT: Appreciation for F3, doing hard things, pushing yourself to get a little better everyday, adapting to challenges.
BALL OF MAN
Tags: The Wall, Pawn Shop- Birmingham, Tech Know, Goon (F3 Oregon Territory)