Conditions great morning, 58 degrees and clear
Mozi We ran one lap around bridges with the regular stuff… Nur, high knees,butt kickers, kerioke
Warm up SSHops, Merkins, Imperial Walkers, Strawberry Pickers and Bad Back Stretches!
FNG Tower Run
Of coarse with any FNG in attendance a Jailbreak run to the top is required! Soooo, up and down we went.
Finally the Thang
We started with a San Francisco which I created in LA. “Ask Bing if you want an explanation on that…
The San Francisco includes:
20 leg lifts, 20 big boy sit ups, 20 lbcs
then 10 of each
and finally 5 of each
each set requires 3 walking Merkins in between the set.
Its a great core beatdown
Next! We engaged in a Dora that included a run from the base of the Finnish tower up to the gate where we performed 10 air squats and back down to take over the following exercises.
100 Burpees
100 Merkins
200 air squats
200 lbcs
COT
We headed to deck 2 on the tower and counted off 19/20 people… actually 19.
We named the FNGs Baron and Noonan. Welcome!
Anouncments included the 5k hero run and the upcoming tri!
Praises/Prayers
For all our Pax, Military and First Responders.
I am sorry if I forgot any part of the COT.
Thanks for letting me be part of this great group!
Bing, Thanks for bringing F3 to the Suncoast!
“ Glad to be here” JimmyDean