The 1 year anniversary of the Big House was ripe for a vicious beat down from the site q’s, YHC and Dueling Banjoes. DB had the idea to split the workout into strength, stamina and agility.  3 men did EC pull-ups on the playground and I believe there was a small rucking crew.  24 men gathered in the gloom on a beautiful Wednesday morning for a good ‘ol fashioned hootenanny.

Warm up:

Box jumps x20

overhead clap x20

IW x20

Plank stretches

Merkins x10

Strength:

Partner up – derkins x 10, bear crawl to your partner and 10x buddy merkins, crawl bear back and 10 irkins. repeat  3x

Endurance: Moseying burpee pyramid to 10, 2 at a time (2,4,6,8,10,8,6,4,2)

Agility:

Defensive drills over the parking lines

Leapfrog

Black snack Indian run

Mary:

WW2 x20

Heals to heaven x20

Freddie Mercury x20

left, right and center LBC’s x20

Flutter kicks

COT:

ICE has a great 3rd F opportunity to sponser swimmers per lap. The benefit is for teaching children to swim. Contact ICE for more details

It is my distinct honor to pass my site Q role off to Nescafe to carry on TBH traditions

BOM:

F3 is not just a workout group or a social group or a community outreach but also the perfect opportunity to lead! Always try to step up to fill in any gaps. It could be a Q or a new charity or possibly a new AO, never shy away from a challenge.