Got to the AO and it started filling up quickly with new, old , faces and several FNG’s!!

Introduced who we were and what F3 was about , gave a brief  description before jumping into the warm up

Warm Up

  • Side Straddle Hops x 20
  • Good Mornings x 20

Moseyed about 30 yards to the end of the block and we “Storm the Beach”

  • 10 Bear Crawl
  • 10 Merkins
  • 10 WWII

Rinse and Repeat to the end of the Block

Moseyed to FBC –

performed 21’s with partner and cinder blocks

  • curls
  • overhead press
  • squat presses
  • front raises

Moved to Parking lot and chose new partners where we did Dora’s

Pax performed exercise while partner jogged to the end of the Parking lot and back

  • 100 Mountain Climber
  • 200 LBC’s
  • 300 SSH

Moseyed back toward the Flags about a Block

When we got there I passed out 10 cards to each PAX where they Performed Mike Tyson prison squats( Youtube it , great exercise!! learned them from my Brothers at F3 Winston Salem)

Moseyed back to the flag and circled up for about 4 minuets of Mary.

circled up , count a roma, name a roma


Prayer Requests

Coffee at Giddy Up


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