Warm up
SS HOPS, Merkins, Imperial Squats, Mountain Climbers, V-Ups, Grass Pickers, Carolina Dry -docks ( In Cadence), Motivators starting from 6
The “Thang”
Moseyed around the park and stopped at the Grass hill. Ran up the hill and back 5 times . Moseyed to the Pavilion for a round of exercises starting with : Dips, Gas pumpers, Reverse Crunches, Jump squats and 10 Burpee’s OYO.
Moseyed to the playground for 10 pull-ups OYO, 10 Leg lifts In Cadence, and Hanging for a 10 count from each Pax.
Moseyed to the Sound stage for BTTW 10 count each Pax, followed by Marching Chair In Cadence. Moseyed back to the Shovel Flag for COT. These three verses were used during the beat down as a form of endurance and encouragement. John 3:16, James 1:12 and Isaiah 40:31. I admit, it was a great morning to spend with my F3 brothers. It was also a great Q-source and Coffateria.