Warm up –

arm circles ic x10

circle arms ic x10

Grass pickers ic x 15

21’s

penalty Burpee’s (thanks Megahertz)

21’s

NUR – up the road and back

THETHANG

let the F3 relay race begin

every pax gets assigned a parking space each pax gets a piece of chalk and an exercise for that parking space write the exercise that is given to you in the parking space. Pax 1 runs down the road and two laps around the circle. Come back and then the next pax goes and everybody moves up to the next parking space..BUT before you move on write down your Rep count.. 9 Pax did Two rounds of the relay race..exercises and total reps counted are below …👇

Block Curls – 1,060

LBC’S – 1,131

Side straddle hops – 1,400

Merkins – 606

Flutter Kicks – 747

Dry Docks – 646

WW11 – 496

Burpee’s – 274

AWSOME work today BOYS !!

And if you’re wondering YES Patches did most of the Burpee’s count…

Prayers-

Bunyan – M

Swanson & M

Belichick

Big Thanks to Megahertz for coming out .. That boy can move !!

I’m out and going back into the wrapper … till next time