AO: 3rd F

When: 02/22/2022


Number of Pax: 6

Pax Names: Boondock, Copper, Lamb Chop, Melon, Plus 8, Wax-on,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


Copper ran the group up to the stop sign and back, considering I was still in my boot I stayed back to do squats. When they came back we did a quick warm-up, stated the 5 core principles, our mission, and principles. Then we started the BD.

Round 1 x2

  • 22 shoulder tap merkins
  • bear crawl -22 feet
  • 22 flutter kick (2) count
    • bear crawl back 22 feet to the start

Round 2 x2

  • 22 Peter Parker merkins (2) count
  • Lunges – 22 feet
  • 22 America Hammers (2) count
    • lunged back to the start -22feet

Round 3 X2

  • Hallelujah merkins
  • crab crawl-22feet
  • 22 freddie mercuries (2) count
    • crab crawled back to the start

Round 4  X2

  • 22 double merkin burpies
  • lateral lunge -22 feet
  • 22 JLo (2) count
    • lateral lunged back

Some of us were able to complete this work-out with only seconds to spare.

We went back to the shovel flags, ending with a


Discussed up and coming work-out for War Town at  Deer Run


We prayed for family life and good health amongst F3 and within our neighborhoods.


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