With a FNG joint us today I proclaimed the five core principles.

After posting in Boone NC and Franklin TN this summer, I decided to borrow a little from each.

Warm-o-rama:

Old man stretches
SSH x 10 (IC)
Plank jacks x 10 (IC)
Imperial walkers x 10 (IC)
Shitzers x 10 (IC)
Good Mornings

Lucky/Unlucky
Time to offset some unlucky with some lucky. Draw 2 cards. First card’s exercise will be performed after running to the far end of the lot where you’ll do 13 reps (unlucky side).
Run back to home where you’ll do 7 reps of the 2nd card’s exercise (lucky side). Do this for 13 hands ( do to time constraints we got through 10 hands )
Excerrsis are as follows:
2 – SSH
3 – LBC
4 – Freddie Mercuries (both sides = 1 rep)
5 – Peter Parkers (both sides = 1 rep)
6 – JLos
7 – Jump Squats
8 – Apollo Onos
9 – Bonnie Blairs
10 – Monkey Humpers
Jack – Plank Jack
Queen – Carolina Dry Docks
King – Merkin (if King of Diamonds, do Diamond Merkins)
Ace – Burpee

Hand 1 – Burpees/Apollo Onos
Hand 2 – LBC /SSH
Hand 3 – Burpees / Bonnie Blairs
Hand 4 – Freddie Mercury’s / J-los
Hand 5 – Peter Parkers / LBCs
Hand 6 – CDD / Plank Jacks
Hand 7 – J- los / Apollo Onos
Hand 8 – Merkins / Freddie Mercury’s
Hand 9 – CDD / Jump Squats
Hand 10 – Peter Parkers / Burpees

Mary: THE CHUNDER

(all in cadence, we started in cadence, but too much mumbling led to a change.)
American Hammers x30
Dollies x30
LBCs x30
American Hammers x20
Dollies x20
LBCs x20
American Hammers x10
Dollies x10
LBCs x10

Welcome:  No Pressure / Todd

Prayers and praises we light this morning.  Prayers for all first responders, medical workers and military.

Always a thrill to lead the HIM at our newest AO.

SnapShot  ?

 

F3 Suncoast