WARMUP
Mosey to the trail, two lines of PAX doing arm & leg exercises as we head toward the hill. Mosey down the hill OYO, plank for 6. SSH, Cotton Picker, Imperial Walker. Head over to King Field.
THE THANG
-Partner up for Dora 1-2-3
-100 Merkins, 200 LBCs, 300 Squats, partner runs to the end of the field and back (approx 100 yds)
-Mosey back to the base of the hill
-Run up the hill backwards OYO
-Mosey toward playground area, stopping for a lunge walk in the parking lot
-Head over to the baseball field to play in the dirt
-Mucho Chesto Cycle. 10 Merkins at home, bear crawl to 1st base, 10 wide, crab walk to 2nd, 10 diamond, reverse crab to 3rd, 10 stagger, cheetah crawl (AKA frog hop) home, 10 opposite stagger. 10 count….then rinse & repeat.
-Head over to the wet grassy outfield to cool down with some Morning Wood, 2 sets of 10 OYO
-the shady, wet outfield grass made for a great spot for circle 5 MOM
-Freddy Mercury, LBFC, Dolly, Flutter
-quick Mosey toward the flag and finish off with 2 more MOM to ensure everyone got a turn
-LBC, Merkin, Big Boy Situps
COT
9 PAX out on a beautiful June morning, the first weekend past Memorial Day. Small, but effective crew today. Lots of #HIM in attendance. Let us not forget all of those that sacrificed their lives for our country and those that continue to put their lives in harms way. Prayers for PAX traveling on vacation. YHC thankful for healthy bodies and minds. Help us continue to reach out to the community to find others that are in need of F3, as we all know it is “much more than a workout”. 2 posted for #AlphaRuck at 0600. TCLAPS to Mufasa for sharing recovery beverages with everyone in the cul-de-sac after the beatdown. 8 of 9 posted for some great fellowship! ***I believe we have found a new summer tradition at the Widowmaker