YHC had his VQ Thursday morning at Row The Boat at BFP and of course puts the BB up late!

Warmup:

Took a lap around the parking lot in a slow jog to get loose

SSH (15) IC

Good Mornings (10) IC

Arm burners: forward, backward, seal clap, hallelujahs (10 each) IC

Makhtar N’Diayes (10) IC

The Thang:

Four Corners- Pax counted off in fours and went to 4 cones set up in lot. Do one exercise at cone and would defensive slide or high knee to next station with group

    1. 20 jump sqauts
    2. 20 mountain climbers
    3. 20 monkey humpers
    4. Freddie Mercuries

Build-A-Bear-

Each PAX get into a parking spot. Do one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We all made 10 bears!

Suicide Merkins:

There were 16 parking lines between speed bumps. Pax lined up at one speed bump and ran to first line and back and do one merkin. Ran to second line and back, 2 merkins. 3rd line and back, 3 merkins all the way to 16 lines and 16 merkins. Total of 136 merkins!

Cool down:

Abe Vigoda (10) IC

Tree huggers

Another round of arm burners

Announcements:

Huge thanks and respect for Shank for stepping up and leading F3!!

Pax Lunch at Smithfields

Welcomed FNG Swiss!

 

 

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