Being that this was Father’s Day weekend I thought it would be appropriate to really bring a beat down that father would be proud of because we all know that father knows best.  It went something like this.

Warmup – SSH, Good Mornings, Butt Kickers, Plank Punches

The Thang

Mosey to the Gazebo off of the boardwalk – 25 Dips, 20 Bulgarian Split Squats

Mosey to Stewart Parkway

Indian Run down Stewart Parkway to Main Street

Short mosey to Civic Center – 25 Knee Raises while hanging from the side walk rails

Mosey to Court House – 5 Merkins, Run Courthouse Stairs, 10 Mountain Climbers

10 Merkins, Run Courthouse Stairs, 20 Mountain Climbers

15 Merkins, Run Courthouse Stairs, 30 Mountain Climbers

20 Merkins, Run Courthouse Stairs, 40 Mountain Climbers

Mosey to parking lot on 2nd Street – Walk like an Egyptian the length of parking lot

Mosey back to Waterfront

Split up into groups of 3’s.  Four cones with 4 exercises at each cone.  Each group started at a different cone and performed 15 reps of each of the 4 exercises at each cone.

– Cone 1 – Pike Merkin, Lunge, LBC’s, Merkin

– Cone 2 – Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkin

– Cone 3 – Burpees, Sumo Squat, WWII’s, T-Merkin

– Cone 4 – Hallelujah’s, Jump Lunge, Reverse Crunch, Wide Merkin

Ran Railroad Track line – each Pax in plank position, first Pax jumps over each other Pax until all Pax have gone through once.

Finish up time left with Deconstructed Burpees – 10 Squats, 10 Back Leg Kicks, 10 Merkins, 10 Jump Squats

Count-o-rama

Name-o-rama

Prayer requests

Moleskin

Joining F3 has been one of the most positive experiences I have ever had.  i get to stay fit and have met many great men.  As I reflect back on Father’s Day, for me it is a time to go back in time when my father was still living and the great times we had and what a great family man he was.  I lost him at a very early age and that is one of the things that inspires me to participate in F3.  i was not fortunate to have the opportunity to tell my father goodbye as he passed away suddenly and unexpectedly.  There are so many things that I wish he had been here for, seeing his children start their own families, playing with his grandchildren, etc.  Always remember to cherish the time spent with your family.