Backblast! F3 R&D

AO: Dark Knight
Q: Gilmore (Jim T)
PAX: Don Curtis (Head Nurse), Stairway, Kelly Barnes, Chris Jacques, Gilmore (Jim T), Black Jack
FNGs: None
Count: 5

F3 R&D (Ripoff and Duplicate). Thang brought to you by Green Thumb (Ray Perry)!

Thang 1
Complete this sequence AMRAP for 3 minutes
Derkins – 15
Bulgarian Split squat – 15
LBC – 15
Burpees – 5
Run 1/4 mile loop.
Repeated 3x

Thang 2 – Modified DORA
100 Merkins (plank)
150 Jump Squats (squat hold)
200 LSF (L/R=1) (6 inch leg hold)

Instead of traveling when handing off reps to your partner, partner will hold plank for merkins, squat hold for jump squats, and 6 inch leg hold for LSF while the partner does the exercises.

A good time was had by all!!

Thank you for allowing me to lead!!