So, “not as good as Brut”…if you have been paying attention/have at least a little bit invested in F3, you have seen Brut’s name for probably 50% of the Q’d boot camps the last couple of months! I don’t know if it is a personal challenge or if he is just a glutton for punishment, but the man has been pulling more than his weight wait here lately! On top of that, his back blasts are more than timely. In all seriousness, I tip my hat to Brut for a job well done the last couple months. As a challenge for the rest of us, let’s step up and sign up to Q/lead as we ALL are capable.

5:14 – One minute warning

5:15 – Disclaimer given while grabbing a coupon and rifle carrying up to the parking lot across from the buses.

Warm-up – 20 reps either in cadence or on your own of the following exercises: Side straddle hops, imperial walkers/hillbillies, side straddle hops, Air squats, Little baby arm circles, backwards, overhead claps, air squats, lunges backwards and forwards, monkey Humpers, front claps, raise the roof, Maroccan nightclub, Merkins, big boy sit ups.

The work: Leave coupon at starting point, Crab crawl 20 yards to the bike rack and complete 20 merkins, mosey back to coupon and complete one man maker. Rinse and repeat by decreasing Merkins to reps and increasing man makers one rep every time. Time is called before anyone completes and we move to 25 reps of the following ab/core exercises (of course the hard way):LBC’s, Freddie mercury’s, heel taps, American Hammers

Next set: on the coupon and, complete 20 goblet squats, lunge walk 20 yards to the bike rack and complete one Bonnie Blair the hard way, mosey back to coupon. Rinse and repeat decreasing goblet squats by two and increasing Bonnie Blairs by one each time. Time is called before anyone finishes and we complete the ab/core routine that we did earlier. Finished by doing 25 curls, 25 overhead press and 25 tricep extensions or Alpos. Rifle carry coupon back to the coupon pile and recover is called.

Count, name, announcements – litter pick up this Sunday (meet at Lowe’s parking lot at 3 o’clock.)

Prayer requests: Flossie‘s father/family, potholes brother-in-law/family, Spinner’s new job/move!, all F3 pax.

Good work by all this morning. Good to have Delusional back for his first official F3 Boot Camp. Did a good job! Thrilled and fitting that Spinner merlowed for possibly his official last F3Greenwood work out before moving and starting a new job/joining forces with F3 Bluffton! Great work by all!

Until next time…K