Warm up

• Warm up Lap
• SSH x 25 IC
• Bat Wings  x 15 IC
  • Forward Arm Circles x 15
  • Backward Arm Circles x 15
  • Seal Claps  x 15
  • Overhead Claps x 15
• Stretches

Main Event

Grab a cinder block and circle back up.

• Colt 45s
  • 15 curls bottom to midway
  • 15 curls midway to top
  • 15 full curls
• Bolt 45s
  • 15 squats full standing position down to halfway position and return.
  • 15 squats halfway down position to full squat position and return up to halfway position.
  • 15 full squats
• Blockee Triangle
  • 3 markers ~30yds apart in shape of a triangle.
  • 3 burpee at first marker and bear crawls to 2nd marker,
  • 6 burpees and bear crawl to 3rd marker,
  • 9 burpees and bear crawl back to 1st marker.
• Crowd Pleaser
  • Merkin to Groiner Pyramid
  • 1:1up to 5:5 and then back down to 1:1.
• Blockee Triangle repeato
• Crowd Pleaser sans Block repeato

Mary

• American Hammer
• Flutter Kicks
• Heels to Heaven
• Peter Parker
• Parker Peter

BOM

It was two years ago basically to the day that I posted for the first time.  There were about 8 guys, Adolphus was the Q, and I had no idea what this was all about.  Boyardee named me that day.

It marked a turning point in my life. New lifestyle, new friends, new language, new outlook.

And it remain just as important to me now than it did 2 years ago.  And I’m thankful to all of you for the past 2 years. Because without you there is no F3.  So I’ll just say thanks and have a great week.