Please donate brains to F3 science

12 pax gathered around the shovel flag for about a 0.2 courtesy of YHC.  4 pax (Third Base, Look Out Below, Lite Brite, and YHC) doubled down with a 3 mile ruck pre-workout and decided to wear the ruck sacks all workout.  TClaps brothers, it sucked out loud wearing that thing all morning!  Side note: someone should do a scientific study on the effect F3 has on a man’s brain.  The lure of the CSAUP is too much to handle sometimes.  Donate brains to F3 science…once YHC is with Jesus, have at it!   

Some brief mumble chatter about the newest shovel flag courtesy of YHC.  Bambi laid down the gauntlet of a 25 burpee penalty for Qs leading 2 or more workouts sans their own SF.  #takeitupwiththedeer #thankgoodnessmineisdone.  Anyway, let’s do this thing:

Warm up – Hillbilles x 20 IC, Smurf Jacks (quickly becoming YHC’s favorite warmup) x 15 IC, Lunge walk in cadence about 25 yards to the stop sign and mosey back.  Circle up for C.O.P.

C.O.P. – Monkey Humpers x 20 IC, Tempo Squat Jumps x 20 IC,

Partner up for a combined reps beatdown.  While pax 1 starts on exercises – 50 burpees, 100 hand release merkins, and 200 overhead clap squats, pax 2 lunge walks the 25 yards again and mosey back.  Flapjack until all reps complete.  Circle backup.

C.O.P. reprise – monkey humpers x 20 IC, Close Stance squats x 25 OYO,  Merkins x 15 IC, Imperial Squat Walkers x 20 IC, Calf Raises x 30 IC.

6MOM – LBCs, Rosalitas, Flutters, and V-ups.

Announcements – still time to sign up for the Hope Relay.  Convergence Toys for Tots next week.

Prayers/Praise – prayers and praise for our men and women in service around the world.

Moleskin:  Another successful #legoramo that hurt the chest, shoulders, and arms too.  Heard a little talk of “stomach gurgling” and “jelly legs.”  Some #mumblechatter during the workout that the Tower of Terror was becoming a very difficult AO.  To that, YHC says, D@mn right it is!  #getbetter

Soccer Mom took us out in prayer.  Always a pleasure!

SYITG,

ATM