4 PAX came out on a crisp morning to wake up their sleepy brains (here’s looking at you, Barndoor) and stay focused while things change around them.

Warm-o-rama

Downward dog to stretch those calves

Tennessee Rocking Chairs x10ic

Grass Pickers x10ic

21s x1

Michael Phelps x10ic

Arm circles x10ic

Circle arms x10ic

Imperial Walkers x10ic

The Thang

Starting on the track, PAX took turns being the timer by doing a bear crawl (~50 yds total out and back) while other PAX worked through a rotation of standby exercises. While PAX 1 did the bear crawl, PAX 2 through 4 did the first standby, merkins. When PAX 1 returned they started merkins, PAX 2 started the bear crawl, and PAX 3 & 4 started the next standby. Each PAX followed the whiteboard to track where they were in the rotation, taking turns until all PAX completed the 8 exercises. We swapped to a lunge walk after all PAX did two bear crawls and for the final exercise 2 PAX did the lunge walk while the final 2 completed flutterkicks.

Standby order:

1 – Merkins

2 – WW2s

3 – Monkey Humpers

4 – LBCs

5 – Plank

6 – No Surrenders

7 – Shoulder tap merkins

8 – Flutterkicks

We then mosied to the bleachers for a similar format but using a sprint up and down the stairs as the timer. At the bleachers we completed two cycles through the following, but changed the PAX order up the second round to see if sleeping beauty, aka Barn Door, was awake yet.

Standby order:

1 – Dips

2 – Derkins

3 – Step Ups

4 – Pickle Pointers

5 – Dips

6 – “V” crunch on bench

7 – Squats

8 – Mountain Climbers

Mosey back to the parking lot for COT.

COT

Barndoor – friend dealing with some tough challenges but showing interest in coming out to F3. Prayers for him in those challenges and that we might see him post on Saturday.

Coach K – Recent breakup of his son and girlfriend. Prayers for both for healing dealing with past and present relationship wounds and awareness for skills needed to navigate the ups and downs of relationships.