NoFoCo invasion at Charlie Foxtrot

NoFoCo invasion at Charlie Foxtrot

QIC: BALCO

Date: 08/17/2019

PAX: Starfish, Fender, Quiver, Harden

When Harden asked me to Q CFT a few months ago I figured that was as good as a time as any to travel out of my comfort zone in NoFoCo and head to the village.  I figured I would bring enough burpees with me to not be invited back.  I was fired during warm-o-rama so maybe I succeeded.  Here is how it went.

Mosey as soon as possible out of the #sexlot to the school lot for some warm-o-rama.

SSH x 15 IC

2 burpees

IST x 15 IC

4 burpees

Whirly’s x 10 IC

6 burpees

Copperhead squats x 15 IC

8 burpees

Merkins x 10 IC

10 burpees

Mosey to bus loading area for 3 (5)-man grinders.  2 rounds of each set

People’s Chair w Jack Reachers – Crunchy Frog

Rebound drill – CDD

Donkey kicks – Dips

Mike Tysons – American Hammers

Mosey to field for Red Barchetta

Run to end of field – 100 SSH

Run back to start

Run 75% of the way down – 75 MC

Run back to start

Run 50% of the way – 50 LBC

Run back to start

Run 25% of the way – 25 Merkins

Mosey to corner of track for a burpee lap

5 burpees at first corner

5 HRurpees at 2nd

5 Plack Jack burpees at 3rd

5 MC burpees at 4th

Mosey back to sexlot for La La Leggy

squats x 20

jump lunge/Mary Katherine x 10 each leg

Drop lunge x 10 each leg

Squat jump x 20

Calf raise x 20

10 burpees

Then finished with various Mary exercises

-FIN

Announcements – Shmedfest next Saturday

Prayer requests – Starfish’s mother is in the hospital