78° and muggy.  The only breeze was from us swatting at mosquitoes.
I noticed last night that there was not a Q listed for this morning. So YHC stood up and took the slot. I pulled this workout from a past workout at Bayside.

At 5:15 we began with four pax.
Five core principles:
•Free.
•Open to all men.
•Held outdoors, rain or shine.
•Led in a rotating fashion.
•Ends in a COT.
MISSION STATEMENT:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Warm up.
Bad back stretches.  Michael Phelps. Mosey to the far side of parking lot.
Hillbilly walkers 15,
Mosey back to parking spot.

Thang: Tabota
SSH: Aim for one second per SSH, 60 seconds total.
Catch a breath: 15 seconds
Big Boy Sit ups, 60 seconds total.
Catch a breath: 15 seconds
Squats: 60 seconds total
Catch a breath: 15 seconds
Slalom:  60 seconds
Catch a breath: 15 seconds
Lunge:  60 seconds
Catch a breath: 15 seconds
Crab Jacks: 60 seconds
Catch a breath: 15 seconds
LBCS: 60 seconds
Catch a breath: 15 seconds
Over head claps: 60 seconds
Catch a breath: 15 seconds
Complete three rounds.
We finished with 2.5 minutes left for a round of Mary – merkins, American Hammers,  cobra stretches, Superman.

Announcements: 9-11 Beatdown at Benderson.  October- 10 year F3 Anniversary in Cape Fear.  December – Wild Pax Weekend
Prayer and praises:  Disani’s work situation, Snapshots friends dealing with mental health.  Haiti and Afghanistan.   Military, first responders, medical staff, teachers and our 2.0s.

Always a pleasure to lead.

SnapShot  📸