AO: shamrock
Q: Eliza (Kevin Parrott)
PAX: Oscar Meyer (Brett Harris), Ghost Flag (F3Knoxville), Dumpster Dive, LeBling (Chris LeClair), Skidmark (Brad Coulter), Betty (Tyler Alexander), Eliza (Kevin Parrott), Curry (Steve Coy), Toretto (Larry Seufert), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Stitch (Brad Ware), Rubber Duck, Twitch, Paper or Plastic, Tailhook
FNGs: None
COUNT: 16
WARMUP: SSH 10X
Jane Fonda left 10x
Jane Fonda right 10x
THE THANG: Mosey to the CMU pile and carry it to parking lot
Q: Eliza (Kevin Parrott)
PAX: Oscar Meyer (Brett Harris), Ghost Flag (F3Knoxville), Dumpster Dive, LeBling (Chris LeClair), Skidmark (Brad Coulter), Betty (Tyler Alexander), Eliza (Kevin Parrott), Curry (Steve Coy), Toretto (Larry Seufert), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Stitch (Brad Ware), Rubber Duck, Twitch, Paper or Plastic, Tailhook
FNGs: None
COUNT: 16
WARMUP: SSH 10X
Jane Fonda left 10x
Jane Fonda right 10x
THE THANG: Mosey to the CMU pile and carry it to parking lot
4 corners – each corner has 4 exercises – 20 reps each = 80 reps per corner – rinse and repeat
Corner 1: merkins, big boys, lunges, shoulder tap planks
Corner 2: CMUs – Bench Press, squats, curls, swings
Corner 3: Jesus statue- step ups, dips, burpees, 25 yard run
Corner 4: Mary – Flutter kicks, American hammers, hello dollys, Freddy mercury’s
MARY: built into beatdown + 5 extra burpees
ANNOUNCEMENTS: F3 in the Nude, Dad Camp
COT: I encouraged everyone to post downrange at some point and shared my experience with long time F3 Cape Fear PAX EPO about the Magnet, the Glue, and the Dynamite. I challenged everyone to read Freed to Lead and gave a copy to Betty to read first, sign the the inside and pass it to the next PAX.