YHC has been absent for varying lame reasons for a while, so this Q was motivation to reboot the system and get back to F3 on a more regular basis.

Warm Up- With Tuesday being Flag Day, we started with a fellowship jog and several 13 count warm up exercises.

ME- everyone circle up, and each PAX (going around the circle) calls out two exercises, one with a 50 count and one with a 13 count (in honor of the stars and stripes). After each set of exercises, the PAX calls a point for everyone to sprint to and back, and then the next PAX goes. Merkins, merkin variations, flutter kicks, mountain climbers, burpees, squats and many more…too many for YHC to recall given the heat and humidity.

COT- Thoughts with Nightshift and his work and family challenges.

Aye!