September 19th, 2017 By Sandman

We began with the disclaimer and then we were off.

Mosey over to the parking lot at the golf course for Warmorama.

SSH x15

IST x20

Windmills x15

Cotton Pickers x15

Mountain Climbers x15

The Thang,

5 Merkins

Half lap around parking lot then 5 WWII Sit-ups

Finish the lap then keep adding 5 to each exercise until you complete 5 laps.

Mosey to the bottom of Skyline drive and split up into 2 groups.

Everyone does 5 Merkins to start. Group 1 runs to top of hill and does 20 Squats. Group 2 goes to first cul-de-sac and does 20 WWII Sit-ups.

Everyone comes back down to the bottom and does 5 Merkins again but then switch, Group 2 to top of the hill and Group 1 to the cul-de-sac.

Complete 3 rounds.

Mosey back for Mary but then stop on the way to do 5 Burpees.

The Nanny started us off with the Mason Twist

Went into the W then Pretzel Crunches

Kool Aid ended us with Low Flutters.

COT was completed.

I can say without any hesitation that F3 has made me a stronger person physically and mentally. I have been with this group for 2.5 years and I never thought I would say that I look forward to getting up at 5am to go workout with a bunch of guys no matter the weather.

I truly appreciate all of you and thank you for giving me the energy and will to keep doing this every week.

Thank You.

 

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