WARMUP: SSH, CH Squat and Merken, Wpickers, arm circles
THE THANG: Alternating 3 exercises with coupon, 3 w/o.
With C:
Merken x 30, arm curl x 30, bent over row x 25, C swing x 25, squat to press x 20, bench press x50.
Those w/o C:
SSH x 50, LBC x 50, MC’s x 50, burpees x 15, shoulder tap x50, Freddy Mercurys x 50.
After each set of 12 exercises, run a lap and repeat. In between each series of 3 exercises, run with C to the next work out site.
Additional options of farmer’s carry and heavy bag carry were available.
MARY: Finished right on time, no Mary.

ANNOUNCEMENTS: 3rd Fri F3 coming up, 1 year Anniv’s for McCroskey and Push it, both thankful for F3 and the men involved.
COT: Remains within the COT.