THE SCENE: JUCO, low 40s, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 imperial walker, 15 Moroccan night club, 10 windmill – all IC
THA-THANG:
Today at JUCO, we took an F3 version of the PE exam. YHC is taking the real one on Friday, so I thought a little inspiration was in order.
Mosey to the side of the maintenance building for the first letter of P.E. E.X.A.M.
P – Prisoner Cell Merkin Burpees aka PCMBs. Basically, a burpee with 3 merkins and pulling each knee to your chest between the merkins (see F3 Exicon).
Mosey to the grassy hill behind the maintenance building.
E – Elevens – merkins at the bottom and squats at the top.
Mosey to the middle of campus next to concrete bench/walls.
E – Escalator – 10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks around the walk path and mosey back to start.
X – Xs and Os – Starting position – On your back with legs and arms extended in an X position (all six inches off the ground). When QIC calls out “O” the Pax will move into a seated V position with arms and legs tucked into the body. Hold the position until the QIC calls “X”. PAX resume the X position with legs and arms 6 inches from the ground. Repeat as QIC calls the varying X and O position until halt.
A – Aiken legs – Done in succession with no rest — 15 Squats, 15 Box Jumps, 16 Lunges (8 each leg), 16 Split Jacks (8 each leg forward).
Mosey back to shovel flag for the last letter.
M – Mary – hello dolly, the protractor
MARY:
See above
COUNT-OFF & NAME-O-RAMA
10 PAX passed the test this morning!
CIRCLE OF TRUST/BOM:
James 1:2-8, 12 – the trials of life produce endurance to finish the race and pass the test. A crown of life is to be had, that is an eternal home in Heaven!
ANNOUNCEMENTS:
Hardship Hill sign-up, July 4th parade F3/FIA floats.