Q: Run Flat

PAX: Standby
Back Draft
Rainbow Row
Run Flat

Standard Disclaimer
5 Core Principles
F3 Mission Statement

Big Arm Circles Forward x12 IC
Big Arm Circles Reverse x12 IC
Daisey Pickers x12 IC
Willy Mays Hays x20 IC

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!

Knalp – hold for time
Sky Pokers – because Rainbow Row said he felt like he was in the Half Time Show while holding Knalp.

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.