17 PAX gathered on a brisk, yet agreeable morning

Warm-Up

SSH x20
Imperial Walker x10
Arm circles x10
WMH x 10
Slow Merkins x 10

Fellowship jog around the church and grab some steel

The Thang

The Power of 3
Form groups of 3
One Pax jogs to the top with steel
One pax stays at the bottom with steel
Pax 1 –  bicep curl at bottom of parking lot
Pax 2 – lunge walk to the top and take steel from Pax 3
Pax 3 – overhead press.  Give steel to Pax 2 and lunge walk back down and take steel from Pax 1 who lunge walks.

Next Up

Dozens – PAX choose exercise
All PAX grab steel and walk up and down the parking lot.
Stop at every island and do 12 reps of something. First PAX calls exercise. Second PAX calls exercise at the next island and so on.
Squats
Rows
Jump over steel
Overhead press
Triceps
Curls

It wouldn’t be a Misery Q without some running for the finale.  Reminder that it is form week at F3 Churham

One lap around the church, stop at each corner to do an exercise:
1st turn – 5x Burpees
Second turn – 10x LBC
Third turn – 15x Merkins
At the finish – 20x Squats (last 10 were jump squats compliments of Vespa)

Mary

American Hammer x20
LBC x 20
Box Cutter x 20
Merkin ring of fire – 5 each

Announcements

2nd F Friday at Greer St Garden
Urban Axes next Wed
Form week – all week

Misery took us out