Conditions cold crisp 40 degrees
Disclaimer
1 FNG
COT
Runners go with Emmy for 3.50 mile tour of Whiteknoll. The crowd was small and our leader was full of energy. Bunny kept the pace and the conversation interesting. Fitness was experienced and fellowship was strong
UF Hoboken
Warm up with a variety of standard F3 exercises
Boneyard BC Deadstick
BC Ebert, Brainiac, Katniss
The Thang (BC w 3 Qs)
Station 1 w Ebert
10 merkins at the bottom of stadium stairs, 10 LBCs at the top, back down to pull up bars for 10 pull-ups, then 10 dips.
Repeat and add one every round.
Station 2 w Brainiac
Side straddle hop x 10 4 ct
Bear crawl up stairs
Monkey Humpers x 10 4 Ct
Caricoa
Mountain Climvers x 10 4 Ct
Crawl bear down
Carolina dry docks x 10 4 Ct
Carioca
Rinse and repeat
Station 3 w Katniss
24 squats then…
Up theBig boy stairs
24 lunge walks then…
Down the big boy stairs
Rinse and repeat decreasing by 1 rep after every trip up and down BBS.
Back to the flags
Count o rama and name o rama
FNG named Sgt Slaughter
Announcements
5k Be the Buffalo upcoming
Prayers
Ho help, health
Cheers M
Other pax health
Spoken and unspoken
Hoboken leads in devo and Prayer.
Be purposeful in all you do.
Be there for one another, share your sins ,your short comings , with your Lord and Savior, let your brothers know so we can support and help lift each other up.
Pledge of Allegiance
Good times this morning seeing some we don’t get to see often.
With love…
Your brother,
Katniss
