AO: F3Tradition
Q: Kojak
PAX: Machuman (Machupicchu), brutusf3, Guinness, HotWheels, stash, 6syllables, Gepetto(Knoxville)
FNGs: None
COUNT: 8
WARMUP:
Hillbillies
Mountain Climbers
Windmill
Mericans
Arm Circles

THE THANG:

50 reps of the following:
Body Builders
American Hammers
Reverse Lunges
Hand Release Mericans
Crunchy Frogs
Do 10 reps of each and then take a lap around the building. Continue for 4 more rounds.

100 reps of the following:
Step ups
Curb Taps
Flutter Kicks
Do 20 reps of each and then 50 SSH’s. Continue for 4 more rounds.

MARY:
ARods
Various stretches

PRAYERS/PRAISES:
—For the new well at the school in Uganda
—For safe travels for Machuman’s parents
—For Greek’s son
—For the Nashville community
—For the soldiers killed in Kentucky

ANNOUNCEMENTS:
—F3 Dads beatdown this Saturday at the Bridge
—F3 Dads camping trip May 5-7 at Dan Nicholas Park in Salisbury

MOLESKIN:
—Welcome to Gepetto who was in town from Knoxville for business. He passed on a way to check the area for F3 workouts when you’re out of town. Check out F3near.me
—YHC had 4 notecards with workouts on them and let the Wardaddy and Warbaby pick the workouts. Great choices by Brutus and Gepetto.