Warmup:

SSH – 25(IC) (Site Q was late)

Willie Mays Hays – 10(IC)

Square Jumps – 10

Reverse – 10

Merkins – 20

The Thang:

Bear crawl to cone(half the parking lot), 20 merkins, sprint to the end, 20 jump squats

Crawl bear to cone, 20 wide grip merkins, sprint to the end, 20 lunge jumps.

Crab Walk to cone, 20 diamond merkins, sprint to the end, 20 donkey kicks.

Leap frog to cone, 20 staggered hand merkins, leap frog to the end, 20 staggered hand merkins

Wheel barrow to cone, 20 slow merkins, switch, wheel barrow to end, 20 cross(?) merkins

Buddy carry to cone, 10 squats with partner on your back, switch, buddy carry to end, 10 squats with your partner on your back

Jog to the park.

Partner swerkins/pullups.  You and your partner must complete 80 total as a team.

Mary:

20 donkey kicks

30 american hammers

30 LBC’s

BM:

Major props to Paper Jam for hanging in and killing it out there.  One of the best things about F3 is hearing the stories about many men, like Rambler and Flenderson, who have not only dropped 30-50 pounds but have gone all in on the culture of it and taken leadership roles.

Announcements:

Big House convergence with Cougar Wednesday(It was a great turnout)

Jag breaking double figures!