The conditions were awesome in the high 60’s and no humidity for a early morning beatdown.  Welcome our FNG Sig who knew about F3 from SC but after 6 years decided to come out and give it a try.

Mosy – Mosy around the parking lot with some high knees, side shuffles and nur

Circle up for the usual SSH’s, strawberry pickers and bad Back stretches (Aka Jimmy Dean’s)

The Thang

With 3 station around the driveways in front of the church each focused on a body part.  The rules were pretty simple:

Start at one station – do one of the exercises – then do a lap around the driveway – weaving in and out of the light poles – then back to do the next exercise.  Continue until you have done all of the exercises for that body part then move onto the next body part station – Rinse and Repeat until all stations and exercises were done.

LEG Station

• 20 Squat Jumps
• 20 Lunges – each leg
• 25 Calf Raises
• 50 Monkey Humpers
• 20 Squats
• 10 Get ups – each leg

ARM Station

• 15 Diamond Merkins
• 20 Carolina Dry Docks
• 30 Merkins
• 30 Small Circles
• 100 Moroccan Night Clubs

CORE STATION

• 50 Flutter Kicks – each leg
• 25 LBCs
• 20x 30-60-90
• 25 Big Boy Situps
• 50 American Hammers
• 30 Plank Jacks

Luck would have it that it took exactly one hour to complete them all

COT –

Announcements reminding everyone of the Gator Wilderness Run and the Sup and Run

Prayers for all the PAX’s that have not been around, Shamwow and his continued recovery, Pax that are having marital and personal issues and the world in general. Along with out first responders and military.