Noonan and Jock Itch did a 6 mile ruck at 13 min per mile pace starting at 4:00…. those two get the “STUD” award this morning.

Warm Up:

  • SSH
  • Merkins
  • Hamstring stretches
  • Arm Circles

The Thang:

Mosey over to the brick circle:

  • 11’s…. sit downs and derkins on the brick circle

Next go to the bottom parking lot:

1st half of parking lot….

  • First line of cars: 10 Merkins/WW2’s/ Imperial Walkers
  • Second line of cars: 15 Merkins/WW2’s/ Imperial Walkers
  • Third line of cars: 20 Merkins/WW2’s/ Imperial Walkers
  • Fourth line of cars: 25 Merkins/WW2’s/ Imperial Walkers
  • Third line of cars: 20 Merkins/WW2’s/ Imperial Walkers
  • Second line of cars: 15 Merkins/WW2’s/ Imperial Walkers
  • First line of cars: 10 Merkins/WW2’s/ Imperial Walkers

Rinse and Repeat with new excercises

  • First line of cars: 10 Mountain Climbers each leg/V-Ups/Squats
  • Second line of cars: 15 Mountain Climbers each leg/V-Ups/Squats
  • Third line of cars: 20 Mountain Climbers each leg/V-Ups/Squats
  • Fourth line of cars: 25 Mountain Climbers each leg/V-Ups/Squats
  • Third line of cars: 20 Mountain Climbers each leg/V-Ups/Squats
  • Second line of cars: 15 Mountain Climbers each leg/V-Ups/Squats
  • First line of cars: 10 Mountain Climbers each leg/V-Ups/Squats

Run back to the flag

COT:

  • Prayer Requests:  Hot Spot’s employee Erica in Missouri, Noonan’s mom had a successful hip surgery
  • Announcements:  Vanilla has the Q at #TheGoodFight on Thursday, Stern has the Q at #MASH on Monday, Anniversary Convergence on February 16 at BLP at 7:00am

About halfway through our workout one of the PAX noticed a gentleman walking by in workout gear and invited him to join, at which time he just jumped right in.  Just about everyone of the 14 PAX at one time or another checked in with him and encouraged him to be a part of our group.  The guy just seemed to fit right in and had a willingness to be a part of us.  We brought him to the flag and maybe….just maybe, we have a great new member of F3.  It was awesome to be a part of that.

 

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