Your boy rolled up to SCK at 5:28 just in time to give the salutations and F3 liturgy. 11 hard rocks were on deck to get better together. YHC guided the wary Pax to drop point and led those virulent warriors through the following German Fitness Supermodel Spectular workout.

W.A.R. 

Squat Circles

Side straddle Hops

Monkey Humpers

Single-Leg Romanian Deadlifts

Glute Bridges

Frog Bridge w/ Alternating Leg Extensions

Plank w/ Alternating Leg Raises

THANG ONE

Wall-Sit w/ Alternating Toe Touches

Wall-Sit w/ Alternating Knee Tucks to Chest

Sumo-Al Gore Mud Walk & Reverse (Really Wide Duck Walk)

Plie Sumo-Squat

THANG TWO

Bulgarian Split-Squats off Wall

Split Jumps (Mary Katherine w/o arms up)

Squat w/ Lateral Leg Raise

Reverse Lunge into Knee Drive

THANG THREE

Balls to the Wall (60 counts)

Box Squats off the Wall

Pendulum Front to Reverse Lunge

THANG FOUR

Standing Donkey Kick (Knee Tuck into Donkey Kick)

Lateral Leg Raise

(Air Raid = 5 Burpees)

Single-Leg Archer Squats off the Wall

MARY

Homer-Marge (Thursday [legs closed], Friday [half-way], Saturday [legs wide] version)

Bring Sally Up AMRAP w/ Hi-Lo Planks

Phil Conner (5 hand-release Merkins)

American-Hammer

C.O.T.

Brogo on Fridays w/ Air Ball

75 Hard Challenge

Swarm game on Jan. 14

PAX

Red Dragon, TPS, Air Ball, Foot Fairy, Weed, Black Swan, JR, Weed, Slulmlord, Wicked, All Blacks