Finding no FNG's we began with the usual greeting/disclaimer. Blessed with a fantastic spring morning we got right to it in the front parking lot.
Warmup:
SSH, Imperial Walkers, harvesters, mountain climbers, M. Phelps, and 5 burpees OYO
Grab the 70lb sandbag, set up the white board and explain the workout:

ME:
PAX stayed circled up after the warmup. One PAX was chosen to carry the sandbag around the lot as a timer, while the rest rotated through leading 24 different exercises in order. When the sandbag returned, the PAX to his left grabbed it from him and started the timer for the next exercise. Next PAX over in the circle would lead the next exercise. PAX would complete 'As many reps as possible' before the timer returned. Most were in the 25-35 rep range. . We completed all 24 iterations in time, leaving just enough time for two additional Mary exercises chosen by the PAX. The ranger merkins got modified to a merkin medley that included AO favorite: jackass merkins, and the plank hold had some added in merkins.

The exercises in order;
Air squats
Merkins
Big Boy Situps
Dips
Forward lunge
Diamond merkins
All-American Hammer
Calf raise
Burpee
Wide grip merkin
Lateral lunge
Plank hold
Alternating toe-taps
Side-to-side line jumps
Hand release merkin
Front-to-rear line jumps
Turkish Get-up
Donkey kicks
Alternating shoulder taps (from plank)
Homer-to-Marge
Apollo Ohno's
Ranger merkin
Reverse Lunge
Hello Dolly

COT: March is mental health awareness month. NGBN TV and the COT podcast are spearheading an effort to train 100,000 people in suicide prevention. Much like many have had CPR training, this is a valuable tool to have when someone in our communities is in crisis. if you see someone struggling reach out, you may be the difference maker for them.
https://www.ngbn.tv/savealife

The F3 Circle of Trust for March 14, S.2 Ep. 10 https://t.co/URXDIk3fHd

— F3 COT Podcast (@F3CircleOfTrust) March 14, 2024