A 7 PAX showed up this morning for my (Lil Mermaid) VQ. These 7 men took on the Escape from Hercules, Benny “The Jet” Rodriguez style.

Warm Up

• 25 SSH
• 15 Good Morning

This is were the fun began. So since we were at the Sandlot and all, the favorite food on the movie was the S’more. We all love s’mores. When i think of S’mores I think camping and hiking. So we ran to the wooded area behind all the fields.

The Thang:

Jog to the wooded area

While running the wooded path we ran into a few obstacles trying to escape from Hercules.

• Merkins- 10
• Ranger Merkins- 10
• Wide Arm Merkins- 10
• Diamond Merkins- 10
• Squats- 10

We ran out of the woods to the baseball Field where we showed how the PF flyers made us run fast and jump Higher

Burpee/Lung Light pole Circuit.

Run each pole along the fence and stop and each pole to do some good stuff

First time down alternating poles

• Burpees- 5
• Lunges- 10 each leg

Second time down alternating poles

• Burpees- 10
• Lunges- 10 each leg

Rinse and Repeat

Then after that “The Jet” was still running and all the other players took the short cut but since this is F3 and there are not any short cuts we ran back through the woods and found those same obstacles

• Merchins- 10
• Ranger Merkins- 10
• Wide Arm Merkins- 10
• Diamond Merkins- 10
• Squats- 10

Ran back to the Flag

When you are rounding 3rd and heading home you don’t want to be standing on the tracks when the train is coming through

• Carolina CHOO CHOO- down and back

Circled up for some

• Guantonomos (2x)
• Hyena Circle Burp  (2x)

Finished up with some Mary

• Flutter Kicks (spinal Tap)
• Jack Merkins (Whatley)
• Flutter Kicks (Fruity Pebbles)

Pray/Praise

• Pray- Students and Teachers starting back
• Pray- Hot Pursuit son (Chris) needs some prayers for some struggles he is facing
• Praise- Fruity Pebbles Anniversary been together for 18 years and Married for 13 years

Announcements

Convergence on 9/11

Moleskin

I have never been much of a workout person but since joining F3 I have grown to like it. Then I was asked to lead the workout and I pretty much thought to myself why would someone want to follow a Lil Mermaid workout. LOL!! But I have learned that you do not have to be the best and most in shape person to lead a workout. What a great group of guys that I have come to know. Thanks to F3 for bring me along a healthier lifestyle and personally motivating me to be a better person in general.

Time for Lil Mermaid to eat breakfast til next time