May 5th, 2016 By Blu Crush

Mosey around parking lot with high knees and but kickers.

Disclaimer (that really did not happen). I am not a professional.  Thanks to all of you for not getting hurt or my career as QIC may have ended before it got off the ground..

COP

• SSH – 20(ish)IC
• Wind Mill – 15IC
• Imperial Walkers – 15IC
• Merkins – 10IC
• Mountain Climbers – 10IC
• Squats – 10IC

Mosey to Bus Lot

The Main Thing:

Push-Ups (Thanks for the correction) Merkins/50 Yard Dash/Squats/50 Yard Dash. Total of 16 reps per round starting with 15 Merkins & 1 Squat, 14 Merkins & 2 Squate….. ending with 1 Merkin & 15 Squats. Based on the mumble chatter I think everyone enjoyed this.

Mosey to large track. Run lap with 6 stations OYO. Chin Ups – 10, Dips – 20, Hill Runs – 10, Burpees – 8, LBC’s – 20 & Lunges 10 each leg.

MARY:

LBC’s – 20 IC

Heels to Heaven – 15 IC

Flutter Kicks – 20 IC

WWI Sit Ups – 10 OYO

A few stretchs.

Announcements:Special May 14 Convergence and Community Service Opportunity. See link below.http://f3nation.com/2016/04/28/f3-community-service-project-soba51-convergence-saturday-may-14th/ .

MOLESKIN

Good turn out this morning in the Gloom. Look forward to more as we get deeper into spring.  Great effort by everyone.  Thanks for allowing me to lead such a fine group of men.

Sorry for the delayed BB!

Pain Academy

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