WARM UP

• Squats 10 IC
• Imperial Walkers 10 IC
• Calf Raises 10 IC
• Arm Circles 10 IC
• Circle Arms 10 IC
• Moraccan Nigh Club 10 IC
• Overhead Claps 10 IC

THE THANG

Each PAX climbed a mountain of work on their own. At the top we reviewed the five core principles of F3 and the F3 Mission Statement. We decended the mountain a group. Here is what we did:

UP – OYO

• 5 Burpees
• 5 Burpees, 15 Merkins
• 5 Burpees, 15 Merkins, 25 Lunges Each Leg
• 5 Burpees, 15 Merkins, 25 Lunges Each Leg,35 Squats
• 5 Burpees, 15 Merkins, 25 Lunges Each Leg,35 Squats, 45 SSH

Down – Q Led

• 45 SSH, 35 Squats, 25 Lunges Each Leg, 15 Merkins, 5 Burpees

11's

• 1 LBC-10 Monkey Humpers, 10 LBC-1 Monkey Humper

MARY

• Various Stretching
• Guantanamo Bay

Circle-o-Rama

Name-o-Rama

COT

• Prayers for overcoming lonliness and despair; help us to be the light to others.

Awesome job today PAX! What a beautiful morning to hang out.