Warm Up:

-Start off by Taking It Easy…

-Get down into low plank – 5 Core Principals – F3 Credo

-Abe Vigoda (x5 IC)

-Grass Pickers (x5 IC)

-Imperial Walkers (x10 IC)

-T-Claps (x10 IC)

-Flutter Kicks w/ arms linked (x5 Take it Easy, slow IC, – x5 Take It To The Limit, fast IC)

The Thang:

Time to Take It To The Limit…

-Run to Basketball Courts

-Suicides w/ Monkey Humpers

-Sprint to 3 point line: Monkey Humpers (x5 SC), sprint back to start

-Sprint to center of court: Monkey Humpers (x10 SC), sprint back to start

-Sprint to far three point line: Monkey Humpers (x15 SC), sprint back to start

-Sprint to far end of court: Monkey Humpers (x20 SC), sprint back to start

-Flutter Kicks w/ arms linked (x10 IC)

-Repeat suicides w/ Hand Release Merkins (x5 SC, x10 SC, x15 SC, x20 SC)

-Flutter Kicks w/ arms linked (x10 Fast IC)

-Gas Pumpers w/ arms linked (x10 IC)

-WWII’s w/ arms linked (x10 IC)

-Flutter Kicks w/ arms linked (x15 IC)

-Run to large pavilion near shovel flag

-Mario (Double Box Jump) (x10 IC)

-Dips (x20 IC different speeds)

-Squats (x10 IC)

-Flutter Kicks w/ arms linked (x15 IC)

-Sprint to Parking Lot

-Mike Tyson (x10 IC) (Burpee w/ out the jump)

-Mountain Climbers (x10 IC)

-Flutter Kicks w/ arms linked (x15 IC)

-Indian Run to Pit

-Hills are A.L.I.V.E.

-A: A bunch of burpees (x10 SC)

-L: Lunges (x15 IC)

-I: Imperial Walkers (x20 IC)

-V: V-Ups (x25 SC)

-E: Everest (Lunge, Squat, Lunge, Squat) across pit & up hill

-Flutter Kicks w/ arms linked (x15 IC)

-Indian Run to shovel flag

Mary:

Take It To The Limit…one more time…

-LBC (x10 IC)

COT:

Awesome job this morning gentlemen! Great start to the day!

Prayers for Tinker as he applies and seeks a new position at his job. Continued prayers for my M, and Eagle’s M. Prayers for all of us with kids, as we navigate the ups and downs of parenting, and leading our 2.0’s. Prayers for continued growth of F3 Lanco, and thankful for the new AO that is being planted!

Remember this Saturday, Ultimate at the new AO, Destination (Overlook Park)!

Love you brothers of the gloom!

Thanks for following my lead this morning!

~Bunyan out