AO: The Patriot
QIC: Deflator
The PAX: Poe, Lazlo, Sunshine, Vegan, Lucius, Bone
Warm-o-Rama:
Tin Man Windmill x15
Shoulder Stretch x10
Super Good Morning Merkin x10
Copperhead Squat x15
SSHop x30Mosey
Perform Serpentine – PAX jog in place double distance apart and perform an indian run, where PAX shuffled left and right through the formation; next PAX faced left and traversed the formation; then PAX sprinted through the formation. Repeat X2 more times.
The Thang:
Mosey to the benches. Q produced a set of cards with an exercise and a mandate to perform 250 reps of each. first PAX picked a card and started the exercise. Remaining PAX rounded 1/2 the perimeter of the football field and returned to the exercising PAX, where they then joined and contributed to the rep count until the goal was achieved. Repeat-o until the deck was done. Exercises were merkins, jump squats, SSHops, plank jacks, mountain climbers, turf touchers, burpees (count downgraded to 200), dips, LBCs, and step-ups. Gas tank lights illuminated across the board.
Mary:
Mosey back to the starting circle. Perform F3 Name Recital, Banana Hammer, Speed Bike. Q called it with 2 minutes to spare.
Count and Name-o-rama performed somehow.
COT: Hebrews 11:1 – Now faith is confidence in what we hope for and assurance about what we do not see. Common language it’s that faith and fear cannot coexist. We took on a large rep count that on our own, we would fear accomplishing. The PAX left on their run BUT came back and helped finish the task. Faith took over any fear, over and over again. If you find yourself in fear, look to things that help build faith – in F3 that could be your fellow brothers who will be there for you time and again.
BOM and OUT.
NMM:
GREAT EFFORT by all PAX. It was a challenge, we were huffing and puffing, but we did it. I think we could have handled 250 burpees.
F3 The Capital 