Met at Jefferson this nice morning. The Mosey started with butt kickers, long
strides, and high knees.
Circled up and One legged Sun Gods- alternate right and left foot in the air. Lots of mumble chatter.
As the exercises started we each took turns doing the Bodette with a jump rope.
10-20 IC Merkins, Toe touches, Side straddle hops and seated toe touches along with planks.
Mosey to the back of the school. 5 pull ups or chin ups, mosey to 25 dips and 25 Derkins. Jail break to THE THANG:
-Lunges across the field width wise
-Lt. Dans across the field.
-Cross hops across the field
-OYO across the field.
To the fence- people’s chair- 1 minute. Plank it up and relay to the end of the plank line halfway around the field.
Out of the back of the fence and to the back of Jefferson for BALLS to the wall. 3 Chin to the pavement.
Newer guys lead- 15-20 IC box cutters, Merkins, Low slow flutters, x’s and o’s and the American Hammer.
COT: Surge
The last few years have been rough for me. The last 3 years have not been easy or FUN and if it was not for my family, THE LORD and especially F3 and my new BROTHERS, GOD knows what would have happened to me. It is a pleasure and an honor leading this group this morning. THANK YOU

PAX: Snookie

QIC: 05/09/16