PAX @Tiny Dancer @Peewee @Chowdah @Lone Star @Dizzy Gillespie @Pancreas @ragdoll joined myself for a fun little workout this morning. 

Warmorama
Left right middle reach
WMH
25 SSH
30ish overhead press

Thang 1
Spartan Sprint (run you flag pole, exercise, run to pavilion, exercise, run to parking lot, exercise)
10 merkins
10 burpees
10 mountain climbers
10 jumping jacks
10 air squats
10 lunges
At some point in here, Lone Star tried to break Pancreas’s Local Legend time in the restroom. He failed.
10 HRM
10 tuck jumps
10 plank up-downs
10 plank shoulder taps
10 knee slap mountain climbers
10 Alabama prom dates
At this point, Dizzy hurt his ankle that was already bothering him so we circled up and did the following.
10 single leg squats
10 dips
10 derkins
10 second plank
10 calf raises
10 second 6” leg hold
10 second al gore
10 backward lunges
10 burpees
10 pull ups
10 LBCs
10 Leg Lifts

Thang 2
Partner AMRAP 6 mins
1: 10 Pull ups
   10 merkins
   10 squat
2: starfish
Pancreas didn’t hear the “until time” part so he just started hanging out after he and Pee Wee did their second round.

Thang 3 (x2)
10 second Wall sits
10 Merkins
10 Step Ups/lunges
10 dips
10 burpees
10 AM HAM
10 mountain climbers
Lock in the gains
10 squats
Sprint to the other side of the parking lot.
10 merkins
Sprint
Circle up for a bit of Mary
Iron Mikes
Crabby Dips
Freddy Mercury
Flutter Kicks

TIME

T claps to Lone Star for posting all 6 days. Pretty sure he said he’s making that his new routine and is looking forward to others joining him.

Announcements
Dizzy on Q next week.
CSAUPs are happening
F3 dads and lads event later this month. Tiny will post some info at some point.

Prayer requests
Anyone and everyone affected (effected?) by the hurricanes
My M and Uncle health (Stomach Cancer)
Dizzy former managers family. He passed away in a car accident a few weeks ago leaving behind a wife and kids. He didn’t have life insurance so the family is struggling a bit right now.
All of our F3 crew that weren’t with us today either on IR or DR. We look forward to getting you all back soon.

Moleskin
Extreme Ownership by Jocko Wilkins
“Leadership isn’t one person leading a team. It is a group of leaders working together, up and down the chain of command, to lead.”