12 PAX came into the gloom to push themselves and finish the month strong. 3 got it started with ManMaker EC.

The question was posed. Are you a lion or a lamb? The first thing that came to mind, was a song by the great Bob Marley…"I'm gonna be iron, Like a lion, in Zion. Iron, Lion, Zion." Knowing the caliber of our PAX, YHC had no doubt that there were only lions among us. But, are they Iron Lions? We'll see…

• Warmup:
○ SSH IC x20
○ Imperial Walkers IC x15
○ Willie Mays Hayes IC x10
○ Hill Billys IC x15
○ Merkins IC x10
○ Peter Parkers IC x10
○ Overhead Clap IC x12
○ Mosey around Jordan (via Garrett rd.) to block pile and grab a block – partner up on the way there
• Phase 1 – The Hill
○ Partner 1 Runs up hill to the sign and back down
○ Partner 2 AMRAP Curls with block until Partner 1 returns to bottom
○ Switch – Repeat
○ Second set OH Press with block, 2x per partner
○ ALL PAX Murder Bunnies half way up the hill with block, run back – mosey to guard rail
• Phase 2: Guard rail
○ PAX will set block in front of them and complete exercises on block
§ Dips x15 IC – feet on block
§ Alternating derkins on block x10 SC
§ Bulgarian Split Squats x10 SC per leg (back leg on rail)
§ Repeat x2, then drop off blocks and head to the bottom of the hill
• Phase 3: Jacob's Ladder (move to bottom of hill)
○ Jackass Merkins x 6
○ Run to traffic circle, 1 Burpee
○ Run to bottom of hill, Jackass Merkins x5
○ Run to traffic circle, 2 Burpees
○ Etc.
○ Last set – Jackass Merkin x1, run to traffic circle, 6 Burpees
○ Mosey to the I Beam
• Phase 4: I beam
○ Pull ups to flutter kick circuit
§ Pull-ups OYO x10, Flutter Kicks IC x20
§ Repeat x2, then head back to start for Mary
• Mary
○ 6in Hold
○ Heels to Heaven IC x10
○ 6in Hold
○ Flutter kicks IC x10

Announcements: Quarterly Report tomorrow (4/1) at 0700 at Tobacco Road. Be there!

COT: F3 is a group of men inspired and empowered to lead. We are also humans who struggle mentally, physically, emotionally, and spiritually. Be the leader that asks how your people (colleagues, friends, family) are doing, and is available and present when called upon for help. We can all be better at this, and it is so important to care for each other and look out for each others mental health. Be that leader today. Aye!

SYITG
OPEC