Welcome Spinal Tap to the Suncoast

85 degrees this morning.  Welcome to Spinal Tap, a transplant from Akron Ohio.

Our Core Principles

F3 is free of charge
F3 is open to all men
F3 is held outdoors, rain or shine, heat or cold
F3 is led by men who participate in the workout in a rotating fashion, with no training or certification necessary
F3 ends with a Circle of Trust

We mozied around the Audubon building to the east parking lot.

Warm up: 10 each IC
SSH
Strawberry Pickers
Mountain Climbers
Michael Phelps
Old man stretches

The Thang

We will be using these numbers today: 4…19…86.

Round 1  I “hate” Burpees
4 Burpees
19 LBCs then nur to the end of your driveway and back
4  Burpees
19 SSH then nur to the end of your driveway and back
4 Burpees
19 Monkey Humpers then nur to the end of your driveway and back
4 Burpees
19 Imperial Walkers then nur to the end of your drive way and back
3 Burpees
10 Shoulder Taps each arm then nur to the end of your driveway and back

Total: 19 Burpees, 86 other reps

Intermission: 2 minute run followed by 30 second water break

Round 2
19 Carolina dry dock
86 Overhead  claps followed by toy soldiers to the end of your driveway and back
19 Carolina dry docks
86 mountain climbers counting each leg, followed by toy soldiers to the end of your driveway and back
19 Carolina dry docks
86 Moroccan night clubs, followed by toy soldiers to the end of your driveway and back
19 Carolina dry docks
43 LBCs followed by 43 Monkey Humpers followed by toy soldiers to the end of your driveway and back
10 Carolina dry docks
86 Dying cockroaches followed by toy soldiers to the end of your driveway and back

Total: 86 Carolina dry docks, 430 other reps.

I gave Spinal Tap some information about the Suncoast and our AOs.  He stated Tue, Thu, and Sat would probably be his schedule.

It was a humid morning, glad to be joined by a new face.

Prayers for our pax and all mentioned requests this week.  Especially our first responders and health care workers.

Snapshot 📸

 

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