Conditions:
Cool and wet. First question to the Q this morning, are we going to do much laying on the ground. My response “nope.” 5 pax survived Smokey’s upper body painfest.
The Thang:
Nice slow Mosey to the elementary school parking lot.
COP:
SSH x25 IC
Imperial Walkers x20 IC
Merkins x20IC
Through the Tunnel x20 IC
Little Arm Circles x10 Forward and 10 Reverse IC
-Mosey to Tennis Courts (Four Corners)
Prisoner Lunge to First Corner (long side)
Merkins x20 OYO
Crab Walk to next corner (short side)
Burpees x10 OYO
Prisoner Lunge to next corner (long side)
Merkins x20 OYO
Bear Crawl to last corner (short side)
Burpees x10 OYO
Plank-o-rama
-Mosey to School Playground
Imperial Walker x20 IC
Big Boy Sit Ups x20 OYO
Pullups x15 (OYO as many as possible, then assisted to finish)
Rinse and Repeat
-Mosey downhill to Brickpile
Grab two bricks each and circle up for PAX Choice
Fiji Overhead Press x25 IC
Enos Curls x25 IC
Convoy Bent Over Rows x 20IC
Pebbles Calf Raise Butterflies x 20 IC
Line up on wall for People’s Chair x60 seconds with bricks
Smokey Tricep Extension x20 IC
COT and BOM
Moleskin:
Excellent work by the pax this morning. Even though it was a small number of pax, everybody worked hard and got their money’s worth. Devotional time led by YHC from Duck Commander Devotional book. “God’s Beautiful Handiwork”. Ephesians 2:8-10
Announcements:
-F3 Dads at Depot on Friday 8 am.
-Check twitter for standing 2nd and 3rd F opportunities throughout F3 Lake Murray, F3 Lexington, and F3 Columbia.