AO: The Patriot
QIC: Noodle, Soot
The PAX: 4 brave souls
THE SCENE: Dark, yet cool. Perfect weather in my book
F3 WELCOME & DISCLAIMER
THA-THANG:
BLIMPS (Burpees, Lunges, Imperial Squat Walkers, Merkins, Pike Jacks, Squats).
6 stations set up around the football field. First round consisted of 12 reps of each exercise then each consecutive round dropped by two reps (12, 10, 8, 6, 4, 2).
RELAYS
One partner held a plank while the other did the exercise.
- Sprint 60 yards and back
- Skip 40 yards and back
- Bear Crawl 20 yards and Crawl Bear 20 yards
MARY:
Round-robin Abs
CIRCLE OF TRUST/BOM:
Iron sharpens Iron. Be obedient to your calling and help others in doing the same.
F3 The Capital 