The Knight
Warmarama
Side Shuffle Hop (20 IC)
Willie Mays Hayes (10 tempo)
Imperial Stormkickers (10 IC)
Harvester (10 IC)
Phelps (IC)
Jack Taps (10 IC)
Jackass merkin (5)

To start we went to the hill at the back of the parking lot and did a couple of exercises here.

1) Jacobs Ladder – seven times up the hill, doing one burpee on the first trip up, and adding one more on each subsequent ascent (2, 3, 4, 5, 6, 7).
2) Boo Boo Bear crawl (one legged bear crawl) up the hill, doing 10 jump squats at the top, then boo boo crawl bear (one legged reverse bear crawl) back down.

Mosey to the picnic tables for a series of exercises:
1) Partner up for Coyote Ugly – Find a picnic table and partner up. Starting in a wheel barrow position with partner, PAX will start on the ground and step up to picnic table 'seat' with their hands , complete 1 Merkin, step up to top of the 'table' , 1 Merkin, step down to the 'seat', 1 Merkin, step down to the ground, 1 Merkin. That completes 1 rep. Then switch partner for 1.

2) Bulgarian Split Squats

3) Dips

4) Step ups

5) Derkin/Irkin set. Start with feet on table top, do 10 derkins. Walk hands out and feet down to the bench, 10 derkins. Walk hands out and feet down to ground for 5 merkins. Turn around, do 5 merkins, then walk hands up to the bench for 10 irkins, then up to the table top for 10 more irkins.

Mosey over to the playground for Morning Call (we modified from planks/5 merkins to low squat hold/5 squats) – All but one PAX get into push-up position (low squat hold) and hold the up position while one guy counts off doing 5 pull-ups. Every time a pull-up is called out, the PAX do a squat. After 5 pull-ups, he joins the PAX and the next guy gets up and calls out his 5 pull-ups. The cycle continues until all have performed 5 pull-ups. No one leaves the push-up position (low squat hold) unless its his turn to call out pull-ups or until all calls have been made.

Marching People's Chair – people's chair where you lift one leg, then the other. 10 reps each leg, then 20 second hold.

Welsh Dragon – Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you've covered 30-50 feet, or until your arms fall off – whichever comes first.

Mary
Jingle Balls – From the plank position, move right foot to right hand, back, right foot to left hand, back, left foot to left hand, back, left foot to right band, back.
Doctor W – Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W's is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.
Notsolazy Boy (Golden Eye edition) – On your six sitting upright with your legs straight out in front of you. Cross your arms and grab your sides, leaning back in your "Lazy Boy" as far as you can without your feet coming off the ground. Hold and engage your core for 15 seconds and rotate to your right, dropping your right elbow towards the ground (not letting it touch the ground), and hold for 15 seconds. then rotate over to your left, dropping your left elbow towards the ground (not letting it touch the ground) for 15 seconds. Golden Eye edition being that we took target practice while doing the holds.

COT –
Open to all men – again, this is an inclusive activity. We don't discriminate in who is allowed to do F3, and we shouldn't discriminate in our lives either. Be opening and inclusive, get to know each other, listen and learn. We are stronger together than apart.