PAX: E-85, Bovine, Beeps, Black Lung, Grease Fire, Frosty, Ditty, Mr. Miyagi, Sportiva, FNG Wiber
Q: Gunner
Started at 5:30 am and welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and The Credo. We welcomed our FNG Wiber, Chuck Beckwith, Respect-Respect and immediately began the Warm-O-Rama / Pre-Thang.
Warm-O-Rama / Pre-Thang
15 IC SSH
15 IC Apollo Ohnos
15 Jump Squats
15 IC Butt Kickers
15 IC High Knees
15 IC Mummy Kicks
We performed the Warm-O-Rama / Pre-Thang , first at the Shovel flag, secondly down by Creepy Corner and for a third time at the 6 & 8th tee box
After Warm-O-Rama / Pre-Thang, we moseyed down the cart path to perform The Thang
The Thang- Had 2 stations set up on the 8th fairway cart path. Station 1, Pax performed 10 merkins. They would run about 200 yards to Station 2 and perform the exercise listed.
20 Alarm Clocks
20 IC Mountain Climbers
20 IC Dying Cockroaches
15 IC Hydraulic Squats
20 Big Boy Sit Ups
20 Groiners
10 Turkish Get Ups
20 Bobby Hurleys
20 Pickle Pushers
20 Hi-Yas
20 IC Swimmers
After executing the (1) exercise, the Pax would run back to Station 1 and essentially Rinse and Repeat.
Omaha called at 6:03 am
American Hammers – 10 reps, 10-count rest, all around the circle
Announcements –
CSAUP
Prayers
For Healing of everyone not feeling well.
Sportiva and His M’s baby.
