3 PAX and 1 FNG posted for the start of a new F3 location, as F3 Nation increased the family seed.
Location site – South Street Park (447 South Street Park, Pottstown)
Time – 5:15-6AM
Disclaimer
Warm-up on B-Ball Court:
- Arm Circles (and reverse) X10
- Lunges X10
- Al Gore Hold 20 Seconds
- Squats X12
Jog to High St & Warren Hill (now dubbed Mikayla’s Hill)
- Exercise inspired by Hershey’s oldest daughter turning 11 today. Run up Warren Street to the top of Washington Hill Road – No small duty. Returning to the bottom, each PAX was to do ascending burpees X2 at each cross st & alleyway for a birthday total of 11 locations: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22 = 132 Burpees
- There was a moment of pondering about going back up Mikayla’s Hill for more pain, but the PAX unanimously agreed to head back to South Street Park with the existing pain in hand.
6MOM
- Flutter Kicks X12
- Circle drawing with feet in air (and reverse) X12
- American Hammers X20
- Windshield Wipers X10
COT
- Lamentations 3:22-23 “New Mercies Every Day” reminder
- Welcoming of FNG now BENDED KNEE – just got engaged last week…to be married this summer – May F3 prepare him well!
- Prayer