5 minutes of concentrated deep stretching 

F3 Mission Statement

The Thang

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

Burpees 

Merkins

Bear crawls

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

Flutter kicks

Rosalitas

Big boys

Cot

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.