4 PAX showed up early for a run.  We got 3.15 miles in 24:35.  4 more men would join us in the gloom for a soggy workout.

Warm-Up: All done in cadence

• SSH
• Speed and Agility Movements
• Overhead Clap
• WMH
• LBAC: forward and reverse

The Thang

Part I: Colonel Trautman

PAX partner up near the bottom of the track.  One partner sprints to the pull-up bar, completes 10 pull-ups, and sprints back.  The other partner completes 20 merkins and then holds a plank position until the partner returns.  Flapjack.  We did this five times.

Part II:  Loading Dock Box Jumps and Derkins

Quick jog over to the loading dock.  One partner stays behind and completes 10 box jumps, 10 derkins, and then holds a plank in the derkin position while the other partner runs a lap around the track.  Flapjack.  We did this four times.

Part III: BTTW and Frog Jumps

Journey to the basketball court.  One partner holds a BTTW position while the other partner frog jumps the length of the court and runs back.  Flapjack.  We did this five times.

Mary: Each member of the PAX lead an exercise

• American Hammers (Misery)
• Ski Abs (Pedialyte)
• Leg Raises (Beano)
• Shoulder Taps (Slow Pitch)
• Plank Toe Touches (Food Lion)
• Jump Squats (Harbaugh)
• Avalanche (Box Cutters)

COT:

• The Bull April 14th.  Sign up on the F3 Mega Doc
• Prayers for the family of Jerome Gonzales and the families and friends of the victims of the school shooting in Florida.