9 PAX showed up for a Hodgepodge of work. This is what we did.

Eagle sprung a pop quiz on the PAX to see who knew the 5 Core Principals and Mission Statement of F3. The PAX knew the answers and no penalty burpees were required.

Warmup

• Michael Phelps – 20 IC
• Imperial Walker – 20 IC
• Arm Circles – 20 IC
• Circle Arms – 20 IC
• Calf raises – 20 IC
• Mosey to Soccer Field

Thang 1 – Global Warming

Circle up, walk in circle while in Al Gore, each PAX calls out exercise and leads the exercise. 20 IC minimum. After each exercise the circle changes direction:

• Side Straddle Hop
• Plank
• Low Plank
• Mountain Climbers
• Merkins
• Motivator
• Squats
• J Lo
• Mosely to blocks
• Flutter Kicks

Thang 2 – Five Minutes of Merkins

AMRAP Merkins for 30 seconds then 30 seconds of rest for four minutes. Last minute was a full minute of Merkins.

Thang 3

• Block Squats – 10 SC
• Block Curls – 10 SC
• Block Rows – 20 SC (10 each arm)
• Line up blocks about 10 feet apart
• Each PAX bear crawls through the course
• Each PAX duck walks through the course
• Each PAX crab walks through the course
• Put blocks away
• Mosey to Flag

Mary

• Flutter Kicks – 10 IC of each of the following
• Hand under butt
• Hands out to side
• Hands on chest
• Hands overhead
• Freddy Mercury – 10 IC
• LBC – 10 IC
• Coin Toss: Heads = Ring of Fire or· Tails = Duck Jousting. It was tails and we Duck Jousted. I don't remember who one, but I think I saw Baymax and Turnpike wrestling at the end.

Count-o-Rama

Name-o-Rama

COT

• Thoughts and prayers for healing, guidance, and clarity.

Coffeeteria

Great work today PAX!