What a great morning – Had one of our #Herdsmen return to the gloom after a long hiatus taking care of his family. He was sorely missed. Welcome back, @F3Ochocinco!
Great summer F3 weather and heart rate this morning. Feelin’ it.
1 minute Warning
Conditions: 63′ – beautiful
Disclaimer; Papagiorgio, NOT a professional, modify as nec. YOU v YOU
Prayer – safety, injury protection, brotherhood
Mosey to Canteen
COP
- Happy Jacks (5 SSH IC w 2 Jump Squats OYO)
- LBAC IC(hold ’em up) For/Rev
- Overhead Clap
- Mercans IC
- Jacked up Neck Stretch
- Freddy Mercuries
- Tea Party Toe Taps
- Imperial Walkers
- Slo Mo Squats
- Downward Facing Dog, Calf’s 10OYO
- Worlds Greatest Stretch
The Thang
Simple Circuit #1
- 25 Squats
- 20 BBSUs
- 15 Mercans
- 10 body rows
- 5 Burpees
1 lap around parking lot
Simple Circuit #2
suicide style back and forth to start line
- 25yards: 25merks
- 50yards: 50 squats
- 75yards: 75 mountain climbers
- 100yards: 100 SSH
Simple Circuit #3
- 30 Mercans
- 25 Block Curls
- 20 Block Goblet Squats
- 15 Inverted Rows
- 10 Block Lunges
- 5 Block Squat Thrusters
Run the Dark Mile East straight-a-way
6 MoM: 6 minutes of Mary for the last few minutes
- Dominos (All Pax plank with 3 mercans each per Pax down the line as we hold right/left hand high)
- Flutter kicks
- American Hammer
- Bicycle Crunch
- Ray Charles (Columbo sweet dulcet tones)
COT (Circle of Trust) @Shovel Flag
- Count-O-Rama
- Name-O-Rama
- Announcements:
- Columbo Q on Thursday
- Jumanji Mystery Migration Saturday (Hint: Its @F3TheMission – 0830 with #2ndF to follow! Join Us!)
- Prayer: Thankful for the ability to be out and about exercising, we don’t take it for granted.