4 stations suicide

Preamble:

There were 2 pre-runners. Potter ran from home to joined us.

Warm-O-Rama:

After disclaimer, we moseyed around the green area & stopped at the fountain area near the stage for Windmills, Weed Picker, SSH, Hillbilly & Michael Phelp.

The Thang:

YHC indicated the 4 pain stations around the green area

We started at station #1 for exercise #1 then mosey to station #2 for exercise #2 and then back to station #1 for exercise #1, then back to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then back to station #1 for exercise #1, then mosey to station #2 for exercise #2, then mosey to station #3 for exercise #3, then mosey to station #4 for exercise #4, then mosey back to station #3 for exercise #3, then mosey back to station #2 for exercise #2, then mosey back to station #1 for exercise #1. Plank for the 6. Rinse & repeat for Round 2 (Arms) & Round 3 (legs).

Round 1: Abs
#1 10 LBC
#2 15 Crunchy Frogs
#3 20 Leg Lifts
#4 25 Flutter Kick

Round 2: Arms
#1 10 Hand Release Mercans
#2 15 Should Taps
#3 20 Low Peter Parker
#4 25 Carolina Dry Dock

Round 3: Legs
#1 10 Bonnie Blair (AC)
#2 15 Copper Head Squat
#3 20 Monkey Humper.
#4 25 Plank Jack.

Then we moseyed around the green &  head back to the flag.

We still had time for elevens: dip & step-up.

For Mary we did gas pumper & 10 Burpees

COT:

Prayer for travel mercies, Popper’s uncle health situation & Dinghy’s friend (Jeremy) dealing with lost of a younger brother.

Fall Convergence Saturday October 29 @ 6:30am Newtown Park

Blood Drive in November

Naked-Man Moleskin:

Grateful for the opportunity to lead & for the men of F3 ALPHA. Until next time SYITG.