August 7th, 2020 By ponyboy

7 Pax emerged from the Fartsack and were greeted by an almost perfect morning for beatdown.  Some pax arrived at the Highland Creek golf club expecting a speed workout, but were soon disappointed to find out that we would be doing little speed and agility work, but a promise was made to elevate their heart rate.

Mosey around Parking Lot (Stoli Skips, High Knees, Butt kickers)

• SSH x20
• IST x12
• Hillbillies x12
• Penny Picker x10
• Mountain Climber x10

 Main Thang:

4 Corners:

• Burpees x5
  • Sprint to Next Corner
• Merkins x10
  • Slide to next Corner
• Air Squats x20
  • Sprint to Next Corner
• Low Flutter x30 (2=1)
  • Slide to Corner

Repeato

Cardio Exercises:  (45 secs of each exercise)

1. Broad Jump – Back Peddle
2. Mountain Climbers
3. Kriss Kross Pick-ups
4. Heisman
5. Power Planks
6. Apollo Ohnos
7. Donkey kick – slides
8. Burpee 180 Turn Arounds

Mosey 1 Lap

Rinse and Repeat x3

Mary:

Homer to Marge w/low flutter (x10)

 Moleskin:

• Pax thanks for joining me this morning.  As I mentioned, it has been a very rewarding 8-years that I have experienced in F3.  Who knew how impactful it would be in my life on that first day when I stood in the gloom with Nanny and Chowder for the first time 8-years ago.  Thanks to all the Pax who continue to make F3 great and their surrounding communities.
• Continued prayers were requested for my brother Bryan as he continues his struggle with depression.
• Afton Convergence tomorrow at 7am at Dorton Park, hope to see you there.

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