Warm o rama

PAX inspired stretches: 1) Sunspot: Lean Left/ Right 2) DoubleDown: Lean Back 3) Grass Pickers x10 ic

Mosey with Blocks to Pavilion

The Thang – F3 Escalator: Complete round 1, then rd 1 & 2, then round 1,2 & 3, then rd 1,2,3 & 4 all the way through round 10

5 Burpees

10 Thrusters

15 Curls

20 Merkins

25 Little Baby Crunches

30 Single count Lunges (15per leg)

35 Dry Docks

40 2 count Mountain Climbers

45 Goblet Squats

50 American Hammers

Moleskin: 3 PAx finished all 10 rounds and there wasn't much mumble chatter to slow the pace. All PAX were pretty smoked when time was called. Great work by all of the pax to push themselves and the group.

We are capable of more than we realize and we are better together!

COT: One of the core principles is that we are, at F3, open to all men. As we live out our days let's make sure that we carry out this principle. Be open to listening, learning, and understanding.