AO: Shadow
QiC: Diablo
Pax Count: 8
Pax List: BiBo, Billboard, Diablo, Dubya, Manhole, Novocaine, Scout
FNG Count: 0
Downrange: Saigon Sam
Warm up:
Walk/High Knees/Butt Kickers/Running with Scissors - OYO Low Slow Squat, Mountain Climbers, Newton's Cradle - 12 count Big Arm/Small Arm circles Karaoke on Baseball field from warning track to infield
The Thang:
Mosey to Brook Run Playground for "Push/Pull" workout. Round 1 Merkins - 10 "Simon Says" pullups - 10 Bonnie Blairs - 10 Werkins - 10 "V" pullups - 10 Mosey 1 lap around playground Round 2 "Cling-on Run" pullups - 8 Diamond merkins - 10 (skipped these) Scissor/Squats - 10 "W" pullups - 8 Spiderman merkins - 10 Mosey 1 lap around playground Round 3 Side-to-Side merkins - 10 "Around the World" pullups - 8 Sumo kick squats - 10 1-Leg merkins - 10 (skipped these) "Crazy 8" pullups - 8 Mosey back to baseball field 2 circuits of 4x4's: Burpee with 4 merkins and 4 single-count mountain climbers - 4 times Run to infield THEN DO IT 1 MORE TIME MARY 3-part touch the sky - 1 minute Flutter kicks - 15 Heels to heaven - 15 Pharoah - 20 seconds each side (4 reps)
CoT:
Novocaine took us out with a great prayer, thanking God for the men and activities like F3 that push us harder. The vote among attendees regarding Beat Down time for Mondays and Wednesdays was solidly for 6:00am. We enjoyed welcoming "Saigon Sam" (Dennis McCaffrey) from F3 Jacksonville, FL. He reminded us of the 10 year anniversary in Wilmington, NC coming up this Fall.