Warm-o-rama: Quick mosey to the field. Set of Side Straddle Hops, Squats, Merkins, Weedpickers, and Sun Gods. Already sweating due to high humidity.

THE THING: We utilized 5 different levels of the Catbox, starting at the lowest topographical point and ending at the highest. At each level we “stacked” multiple exercises that targeted a specific body part.Starting at the lowest level of the Catbox, a small grassy area beyond the Black Hole (Court), we executed 25 Merkins, 20 Shoulder taps, and 10 Hand-Release Merkins. Then we ran up Merkin Mountain to the Black Hole where at center court we executed 20 BBS, 25 LBCs, and 30 Freddie Mercury’s. We then ran up the hill to the field where we ran a Zig Zag course: Sprint forward 20yds / side shuffle 20 yds left / Sprint forward 20yds / side shuffle 20 yds right.. so on and so forth until the field was crossed. We then entered the Catbox sand pit and executed 5 pull ups and 5 Burpees – 3 X (later modified to 2 X because I could feel my lasagna coming back up). We then ran up to the pavilion where we executed 20 (per leg) Bavarian Split Squats, 20 (per leg) Step Ups, and 20 Squats. Once every level was complete the PAX were instructed to return to lowest level and repeat the circuit. Some reached 4, most completed 3. Good work.

The brothers were rewarded with 15 minutes of Speedball. The match ended in a 4/4 tie.

Many naps were had this day.

COT: Great respect and appreciation was given to the F3 brothers. We prayed for Mr. Waters and that he and his family find their way. As always we have Izzy on our minds and in our prayers.