72F clear: welcome down range guest Lights Out

Warmorama:

mosey jog around parking lot with various dynamic stretching (toy soldiers, lunges, high knees, butt kickers, side shuffles) Circled up for high plank, merkins, Heels to Heaven, strawberry pickers

The Thang:

Count off the number of Pax.

Starting with number one;

Log carry around parking lot from cone to cone (takes about 30- 40 seconds)

{Meanwhile the rest are performing the following coupon exercises until their turn}

1. Squat thrust overhead press
2. Ski jumps
3. Kettle bell swings
4. Tricep extensions
5. Rocky crunches
6. Bent over rows
7. Incline merkins
8. Flutter kicks
9. One arm rows

Repeat circuit 5 times

Notes:

Everyone relentlessly powered through this beatdown with Spinal Tap and Olympus full sprinting the log carry’s!

Announcements: Raider 5K run, see Crabcakes for details, signup with F3 Team here: https://runsignup.com/Race/FL/Bradenton/RaiderRiseandRun

Praises/ Prayers: To those that battle with life challenges and anxiety each day

Message:

Live for what tomorrow has to offer, not what yesterday took away.

• Sir Wallace