Number of Pax: 5
Pax Names: Blade Runner, Gamecock, Mugsy, Olympus, Sir Wallace,
Number of FNGS: 0
QIC: Sir Wallace
Typical warm humid summer morning. Five core principles announced.
Arm circles, imperial walkers, flutter kicks, mountain climbers, Toy soldiers plus everyone performed 10 penalty burpees for the 2 pax that came a minute late.
Complete 1.5mi lap around lake with station stops at each bench along the way.
10 reps each exercise incadence:
- Merkins, air squats, American hammers
- plyomerkins, sumo squats, sit pykes
- Triangle Merkins, calf raises, LBC’s
- Wide Merkins, skater lunges, heels to heaven
- Hand release Merkins, monkey humpers, Peter Parkers
Repeat sequence until all benches competed. All pax got a turn leading the count and choosing the sequester of exercises for upper body, legs, and core.
Returned to parking lot for COT at 6:01
Don’t miss beatdown this Saturday at AP 7am
F3 community cleanup last Saturday of the Month after AP beatdown 8:30a
Laps for life F3 Team register here:
For Mugsy’s brother and Gamecock’s M, that the Lord will pour out His grace on them.
Live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God,