AO: Wyman Woods Park (a.k.a: Whine Man’s Hill)

QIC: Grovetucky

PAX: Brain, FNG (Pommel Horse)

Mosey to playground for COP:

SSH x 30 IC

Imperial Walkers x 20 IC

Double toe-touches x 15 IC

Sun Gods x 10 IC forwards, x 10 IC backwards

Overhead Claps x 10 IC

Rash stretch, Teach stretch, Hamstring stretch

10 burpees OYO

Mosey to the corner for THE THANG:

Run to top of hill, 5 burpees, run to bottom of hill, 10 merkins. Repeat for a total of 4 sets

Mosey to playground for a leg circuit

One PAX does lunges alternating legs, one PAX does squats, one PAX runs a lap, then switch. Repeat so each PAX does the circuit 3 times

A quick round of Mary:

Leg Climbers x 10 each leg

Freddy Mercury’s x 25 IC

V-up, pulse-ups x 10 IC

Mosey to the parking lot. Bear crawl 20 yards, 1 burpee and 1 jump squat, Crawl bear back, 2 burpees and 2 jump squats. Continued the burpee/jump squat ladder up to 4. Then 2 minutes of stretching, Downward Dog, side-to side cotton pickers, etc.

Name-o-rama, BOM as YHC led us out in prayer. Welcome to the gloom Pommel Horse!! Hope to see you back soon!! The end of the month brings our FNG challenge to a close. I think most everyone introduced an FNG to F3 this month. Strong work PAX!!

AYE!!

GT