Awesome job this morning!

Started off with Bodett called side straddle hops x 25 IC followed by Huffy’s arm circles x 15 IC forward/reverse.

20 merkins, Plank for 90 seconds, and then 6″ with Butt Fumble having the 30 count!

Hamstring stretch on left leg and then right leg.  20 Merkins oyo.

Thang: 12 stations with 1 minute AMRAP followed by 15 second break to next station.

Side Straddle Hop

Jump Rope



High Knees

Band Walk – Side to Side


Side Lunge Row with weight

Squat Hold

 Tricep Extension

Mountain Climbers

American Hammer

Always good to finished off 2 revolutions.  Pax was nice enough to let Q know that 2 cycles were completed.  Boone’s farm broke out of the side exercise band.  Strong work buddy!  #willgetsomebiggerones

Q called for Pax to grab weights and do T-bar Merkins for approximately 90 seconds.  20 oyo Merkins, followed by A-Z (feet together spelling alphabet) and then followed by 6″ leg hold x 30 seconds with Snowden on the count, and then there was a Pax request for Crunchy Frog x 20 IC

Awesome job this morning!

COT by Paula Dean


Blood drive this Sunday!  We have 18 spots to fill.  Get family member signed up.  12 pm – 4:30 pm.  Butt Fumble is going to be grilling!  This is 2nd annual F3 blood drive!

Sacked called 3rd F at Caribou Coffee this morning after workout.

PAX: Wilson

QIC: 06/21/16