5 minutes of concentrated deep stretching
F3 Mission Statement
Pax run 1/4 mile while one stays back and hides 1 of 3 objects under 1 of 3 cones.
Pax then does 10 of each star jumps; Bonnie Blair’s; front kicks; and repeats until running pax returns.
Returning pax plank before a cone of their choosing; then object is revealed and depending on Object they will be doing 2 minutes of either
Followed by 2 minutes of abs for that round
1. Lbc 2. Big boys 3. Leg raises 4. American hammers 5. Crunchy frogs 6. Flutter kicks
The pax who hid the objects boxes the bag for the 4 minutes. 4 punches; 2 kicks ; circle bag; repeat
In alphabetical order next pax becomes boxer as other pax go for 1/4 mile run. So on
Finished up Last 3 minutes with marrys
Prayers for a speedy recovery to F3 brothers on the injured list, especially those of Apex. A prayer for lamb chop to be able to manage his competitive spirit which is inspirational to others, but needs to allow his physical body the time required to heal.