Q: Run Flat

PAX: Standby
Q-Tip
Back Draft
Rainbow Row
CDO
Buick
Run Flat

INTRO:
Standard Disclaimer
5 Core Principles
F3 Mission Statement
Credo

WARM-O-RAMA:
Big Arm Circles Forward x12 IC
Big Arm Circles Reverse x12 IC
Daisey Pickers x12 IC
Willy Mays Hays x20 IC

THE THANG:
We moseyed an entire 10ft to the line up on a row of parking spaces for a round of 11’s Paula Abdul style with Bear Crawls and Merkins.

PAX started with 1 merkin, Bear Crawled 2 parking spaces, did 10 Merkins, then Crawled Bear back 1 parking space and did 2 Merkins and so on and so on. In total we Bear Crawled 200′, Crawl Bear 100′, and did 110 Merkins.

Next, we circled up for a round of BLIMPS in pyramid style with PAX choice of what we dropped:

Round 1: 5 Burpee, 5 Lunges THW, 5 Imperial Walkers THW, 5 Merkins, 5 Plank Jacks THW, 5 SSH IC.

Round 2: 10 Burpee, 10 Lunges THW, 10 Merkins, 10 Plank Jacks THW, 10 SSH IC.

Round 3: 15 Burpee, 15 Lunges THW, 15 Merkins, 15 SSH IC.

Round 4: 20 Burpee, 20 Lunges THW, 20 Merkins.

Round 5: 25 Burpee, 25 Merkins.

Round 6: 30 Merkins. I must hand it to the HIM at the Scrape this morning. They didn’t drop Burpees until the end and only did because of time!

All-in-all we did 215 Merkins, 75 Burpees, 50 Lunges THW, 30 SSH IC, 15 Plank Jacks THW, and 5 Imperial Walkers IC. It was a great morning!

MARY:
ABC’s OYO
Knalp – hold for time
Sky Pokers – because Rainbow Row said he felt like he was in the Half Time Show while holding Knalp.

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
-5k’s all over the place. Sign up and run one! @beachbody has F3 signed up for one Feb 25th.
-5 Year Convergence May 13th

Prayer/Praise –
-Prayer for Standby and his weapons development test this Friday 🙂
-Prayer for the marriage sessions at Central Baptist.
-Prayer for Men raising Men in today’s world.
-Prayer for F3 Warner Robins, Forsyth, and Macon.