Thirteen of us celebrated and got to 47 in multiple ways to celebrate my 47^th birthday today.  I woke up this morning with a ton of gratitude for the positive changes F3 has brought into my life and couldn’t wait till I got into the gloom to share it with the PAX.

Warm-a-rama:

• 11x IC Side Shuffle Hops
• 12x IC Slow merkins
• 13x IC Slow Squats
• 11x IC Good Mornings

The Thang:

We traveled to the rock pile for everyone to grab their favorite, or not so favorite, rocks and overhead carried to the concession stand Wall.

• Rocks – 2 rounds – 11x IC and 12 xv IC
  • Curls
  • Weighted squats
  • Weighted Overhead Press
  • Johnny Dramas
  • Tricep extensions

• Spell 47 on the Soccer Field
  • Fiddler Crab
  • Obama
  • RailRoad Tracks
  • Tony Hawk Burpee
  • Yves poll
  • Scorpion Dry Dock
  • Empty Wheelbarrow
  • V-up Roll Up
  • Empty Wheelbarrow (switch partner)
  • Nolan Ryan

• Rocks – single round – 24x SC
  • Curls
  • Weighted squats
  • Weighted Overhead Press
  • Johnny Dramas
  • Tricep extensions

COT

I closed us out with an emphasis on relationships and how difficult they are to maintain but imperative for our general sanity, productivity, and overall happiness.

Instagram Recap Video:  https://www.instagram.com/p/CfJY1YXg9US/