THE 7 OF DIAMONDS

Weather; Hot, Hot, and Hot!Ā  No Tampa Bay Breeze šŸ™

QIC: Smudge

PAX:T Tarheel, Tinker Toy, Sherpa, Primetime, Ozzy, Bird Hole, FNG (Anytime) Dirt Dart, Peach Fuzz, Pound Law, and Smudge

The Pax all arrived early enough for a 6:59am East Coast on the West Coast of Florida Tampa Bay Sun Rise. Lots of NEW MUDD GEARĀ  F3 shirts worn with the Pax.Ā  Reviewed Disclaimer with Dirt Dart’s additional info of disclaimer. Stared of the Mosey to the Water Front of Tampa Bay with High Knees, Butt Kickers, Carioca to the water, to the park, Toy Soldiers,Ā  the Circled up for COP.

  • SSH x15 IC
  • Windmills x15 IC
  • Fl Strawberry Pickers x15 IC
  • Merkins x15 IC
  • LBC x15 IC
  • Leg Lifts x 15 IC
  • Step ups on park bench 20 x each leg OYO
  • Wide Push ups x 10 IC

Now we Ran back to the Flag meet up area and grabbed waters and Flag to make the 1/4 run towards the South Side of the Park for the THANG.

From the F3 Nation Play book: We had set up small cones for the 4 points of the Diamond for the “7Ā  of Diamonds”. As a whole pack of 11 we all did each station of the diamond OYO. Each round of the same exercise at each station. Increase by 7 for reps of different exercise of each round.

  • 7 – burpees
  • 14- Freddy Mercurys
  • 21- Diamond Merkins
  • 28- Al Gore

Descending Rounds

  • 28- Mountain Climbers
  • 21- Heels to Heaven
  • 14- Lungs alt legs
  • 7- Shoulder Taps

Announcements:

  • 9/7 ClWR Launch
  • 9/9 Ronald McDonald

Prayers/Praises

  • Injured Pax
  • Mental Health Healing for Shootings
  • Heeling for Families
  • First RespondersĀ  & Military

It was great to see this Pax coming together now with Shirts and up coming Q’s scheduled.

 

Aye!

 

 

 

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