“ON TWO”

Conditions 

Cool 79 with 91% humidity and very Sunny,  it was a beautiful start to the day!!!

Soooo, we Mosied around the park and included butt kickers,high knees, Kerioke, Nur and sweat.

Warmup

I forgot to do the disclaimer and chore principals at the beginning, however we expressed them before the warmup… Whew!

Ssh 15

Strawberry pickers 10

Swimmers 10

Imperial Walkers 10

Merkins 10

Bad back stretches

(I also had to take off my glasses and be nicer to Drake)

Football season is upon us so we went over to the field where cones were set at 20 yards apart and we did some sprints football style.  You had to listen to the count an if u jumped early we added another 5 yards.  We had fun on this and the Beatdown continued on….

The Thang

We did each of the following exercises followed by a run/jog to some benches where we did 5 step ups per leg and then returned to the basketball court where the next exercise was added after we repeated the exercises already on the list. By the time we hit 5 the mumble chatter died down and heavy breathing and grunting picked up.

The exercises are listed below with the total we completed.

Drake fell a little behind everyone because he had to have music ?. So he ran to his car to grabbed his music box. Because his STEEL is so sharp he easily caught back up with the Pax and we all had music for the rest of the workout. Thanks Drake.

1. SSH 200

2. Overhead claps 180

3. Squats 160

4. LBC’s 140

5. Carolina Drydocks 120

6. Lunges 100

7. American Hammers 80

8. Merkins 60

9. Mountain Climbers 80

10. Burpees

COT

Announcements

Welcome FNG Tom Mahdi (BigMac)

PLZ bring school supplies for the “SWEET TOOTH” foundation

New AO. This Thursday. Don’t miss it and bring your running shoes.

Unconditional surrender .

Praises

Tex working out w group on escalators!

I helped a sad clown from Houston this week and was able to do so because of F3.

Prayers

Tex is opening a new bar Downtown SRQ called GrandCru wine bar!

James who is 9 with cancer

Dillio and dehydration

Drake’s daughter and her neck healing and a safe trip/vaca

6 Pack’s ankle

Football is almost here

 

F3 Suncoast