6 PAX gathered marked for physical training
Warm-a-rama
Mosey around the parking lot
SSHx25, Imperial Storm Troopersx10, Windmillx10, Moroccan Night Clubsx50, Carrot Pullersx10 and ‘Mericansx10
Grab a PVC Pipe filled with Stone (30 lbs)
Mosey, Lunges, Mosey, Lunges, Mosey
The Thang – Lower lot
Go to the Pavilion and grab a bench
Inclined ‘Mericansx10, Step upsx10 each leg, Dipsx10
Peoples Chair, Air Pressx15, balls to the wall
Inclined ‘Mericansx10, Step ux10 each leg, Dipsx10
Sticks of Stone & Exercise
Curlsx15, Overhead Pressx15, Skull Crushersx15, Squatx15, Low Flutterx15
Run around the lot and repeat lowering reps to 10, added in Pipe Press at the suggestion of Shaken (thanks)
Run around the lot and repeat lowering reps to 5, but at this point my counting was inconsistent at best due to low oxygen levels.
Heard several comments from Hippie, Mayhem and Jethro as I mumbled and bubbled through my cadence. Thanks for keeping the mood fun. Blackbeard went to the well with an oldie but goody Titan joke.
Stapler: recover
Blackbeard: What?
Stapler: recover, doh, damn you Blackbeard
Rocky Balboax15
Head back to the AO with Pipe in hand
Mary –
The Wx10, Shaken (5 Burpees) and Hippie (Crunchy Frogx15)
Closing Prayer: Thank you Lord for giving us the strength to get up every morning to come together and to serve you. Raise up those in need and help our F3 brothers, families and friends. Support those who serve our country through military service, police, fire fighters and other services that keep us safe. Please give us the strength to use our gifts to give back to others and service in your name. Amen
Thank you Mayhem for allowing me to take the helm of the Viking ship. Great AO and some great PAX.