It feels so good to be back here at the Dexter Lake Club.

The cougar is a very special place for it is the AO where F3 really clicked for me and I got it. F3 is about the men and the connections we make and the friendships we build with each other.

I love these guys, that’s why I want to make them suffer…

Warm Up
Yog around the track
SSH ICx50
5 burpees OYO
IW ICx100
5 burpees
WMH ICx20
5 burpees
Merkins x25
Squats x25
Merkins x25
Squats x25

Count off by 2’s

Thing
Catch Up – Group 1 AYG then does exercise, group 2 stays behind and does exercise till G1 is done and then sprints to catch up
G1 – AYG 100 yards
G2 – AMRAP merkins OYO
G1 – bear crawl 100 yards
G2 – AMRAP burpees OYO
G1 – lunge walk 100 yards
G2 – AMRAP WWII OYO
G1 – crawl bear 100 yards
G2 – AMRAP monkey humpers OYO

mosey to school
G1 BTTW
G2 – Wheel of merkin
switch – repeat
G1 People’s chair
G2 – Wheel of merkin
switch – repeat

bear crawl back to track weaving through parking pilons
yog around track

Mary
Mountain climber merkins
Peter Parker Merkins
5 burpees – (requested by Homes)

Announcements
Ronald McDonald house cook
Wuerffel’s band the Ron Wayne Band will play at Mercato Pizza at 2PM on 9/30
Stevie Ray playing Steel String Brewery at 2PM on Sunday 9/30
French Lick’s charity Super Cooper – Run to help us raise funds to provide housing and support to families fighting pediatric brain cancer.

COT
Welcome FNG Jiffy Pop – great first post!

BOM
Go out today and be better than you were yesterday. Aye!