18 brave Pax showed up for this morning of simple exercise.  This was YHC’s 1 year F3 anniversary.

Warmups:

• SSH x25
• Willie Mays Hays x 14
• Arm Circles x 10
• Reverse AC x 10
• Slow Merkins x 10

ME:

• Mosey to the track
• Fellowship lap
• Stopped at high jump pad for Burpees x 100, ten second break between sets of 20 (penalty for Homes being late ans also what I planned anyway)
• Slow walk to the track
• 1/4 mile Bear Crawl (modification to lunge walk for those with delicate hands or hamstrings)
• 20 seconds recovery
• Fellowship lap at fast pace
• Mosey to starting circle

Mary:

• Scraped Elbow Circle (All Pax in bows and toes plank, one Pax at a time goes up to plank and back down to B.A.T in a stadium wave formate) x 2
• LBC’s in cadence x 25
• WWIIs x 20
• Boat Canoe (Thanks Spooky)

COT:

• Congrats to ETE for getting married this past weekend
• SuperCooper Run and event at Southern Village on Saturday the 16th
• Prayer request by DOI

BOM

My closeout was much more elegant in my head….and I didn’t plan on getting choked up during the prayer….but it went something like this, besides saying I would never do 100 burpees in a row or a 1/4 mile bear crawl, I also said I would never get up at 5:00 to workout with a bunch of sweaty dudes I didn’t know….but I do it many times a week and can’t imagine not being there.