Warm Up

-Low Plank

-F3 Mission Statement

-5 Core Principals

-F3 Credo

-Wonder Bra (x10 IC)

-Arm Cirlces (x10 IC)

-Circle Arms (x10 IC)

-T-Claps (x10 IC)

-Seal Claps (x10 IC)

-Mosey to shed to get a block for our FNG, Mosey back to Pavilion

The Thang

-In Pavilion: WWI (x20 SC…on Q’s up)

-MOT (approx. 35 yards out and back)…

-In Pavilion: WWII (x20 SC…on Q’s up)

-MOT (approx. 35 yards out and back)…

-In Pavilion: WWIII (x10 IC …6 count cadence)

-MOT (approx.. 35 yards out and back)…

Rinse & Repeat

MOT Order…

1^st Round: Blungee (Blockee + Lunge + Lunge)

2^nd Round: Everest (Lunge, Lunge, Squat)

3^rd Round: Murder Bunny

4^th Round: Bear Crawl block drag

5^th Round: Lunge Walk w/ Block

-Mosey to shed, taking turns carrying block.

-Mosey back to pavilion

COT

Awesome to have an FNG on a Tuesday morning! Welcome Mayhem!  Thanks Flame for inviting him out.  Manniversary this Saturday! Prayers for our families.  For guidance, wisdom, and courage as men to lead our family. Praises for Starlite’s son, and the healing of his broken leg. Prayers for Flame’s friend who some of our Lanco PAX helped move on Saturday.  Thanks for following my lead and keeping up with the quick pace! Tried to keep that heart rate up by keeping us moving and working the whole body! Great work men!

~Bunyan out