10 Pax gathered in the gloom at J-town to kick off the work week in F3 fashion.

This is how it went down as I recall-

After Short disclaimer,

Mosey to front of library for COP-

SSH x 25 IC

Squats x 25 IC

Air Claps x 20 IC

Imperial Walkers x 25 IC

Derkins x 20 OYO

Dips x 20 OYO

Mosey to Upper Fields with a stop at the bleachers by the playground for

Derkins x 20 OYO

Dips x 20 OYO

The Thang

8 stations were set up across the field with each being approximately 10 yards apart. Pax were to start at the base line of the field, run 10 yards to station 1 complete exercise and return back to base line.  Pax were then to run 20 yards to station 2, complete exercise and return to base line.  Continue sequence until all 8 stations were completed with each station being 10 yards further than the last.  Exercises were as follows-

Station 1

5 Burpees

Station 2

5 Burpees

10 Merkins

Station 3

5 Burpees

10 Merkins

15 Squats

Station 4

5 Burpees

10 Merkins

15 Squats

20 LBC’s

Station 5

5 Burpees

10 Merkins

15 Squats

20 LBC’s

Station 6

5 Burpees

10 Merkins

15 Squats

Station 7

5 Burpees

10 Merkins

Station 8

5 Burpees

Once all 8 stations were complete, Pax were to separate into two 5 man teams on the base line for bucket relay race. Two buckets were provided to each team with approximately 25 lbs in each bucket.  First man in each team was to carry both buckets to station 8, approximately 80 yards, and back for next man on team to repeat.  Remainder of team was to perform various plank exercises while waiting for their turn to run.

Upon completion, 5 burpees OYO was called.

Mosey back to shovel flag for Mary.

6MOM

LBC’s x 25 IC

Box Cutters x 20 IC

LSF x 25 IC

Cindy Crawford’s x 16 IC Each Side

American Hammer x 20

Announcements

2nd F on Wednesday 5:45 till- Potent Potables.

Hollywood asked for prayers for old college friend that has severe case of cancer who lives in Bolder CO. Hollywood will be making trip this coming weekend to visit friend and asked for support in way of prayer.

As Always, it was an honor to lead

Aye

Golddigger

PAX: Golddigger

QIC: Elroy, Danika, Drysdale, Bo Knows, Chisel, Play-It-Again, Hollywood, Guinness (Previously Known As “Dirty Bird” Name change due to Duplicate) Profit.