I came in hot with about a minute and a half to go before start time. I jumped out of my car and issued the one minute warning as I tied my shoes.

7 pax posted today for a soggy, humid beat down.

Disclaimer was given at 6 and off we went down to the practice field to get started.

We circled up near the coupons for COP:

25 Side Straddle Hops IC

25 Imperial Walkers IC

25 Grass Cutters IC

25 Whirly Boys IC

We all grabbed a coupon and moseyed back to the bottom of the stairs for The Main Thang:

Dora Pyramid:

P1 runs to the top of the stairs and does 15 merkins. P2 completes reps. All work is cumulative:

100 Kettle bell swings

200 bicep curls

300 American Hammers w/ coupon (count each side)

200 Bent over Rows

100 Goblet Squats

Uncle Buck gave us a 10 count and then we lined up on the 50 yd line for some ab work:

21-15-9

21 Freddy Mercurys

15 Flutter Kicks

9 World War 1 sit-ups

Perform the reps on the 50, rifle carry coupon 10 yds, drop and repeat reps. Rinse and repeat until reaching the end line of the practice field.

Everyone finished right at 6. Time was called and we moseyed back up to the shovel flag.

COT:

Count, Names

Announcements:

3 options on Fridays: RED Friday at Epicenter, Fountain OnB from Uptown Fountain, Goat Track Hills starting from Hunter’s Creek Clubhouse

Meatloaf’s book club meets at Starbucks after workouts on Friday

Saturday Boot camp will be at the Fury site at 6AM. 2.0 workout at Fury at 8AM. Chic-fil-a after workout for some 2nd F.

Prayer Requests: Cheech’s family in Lexington, Rocky, Friends of pax who are dealing with health issues.

Closed in Prayer

Great work today guys. It is a blessing to be able to lead another workout for my F3 brothers. Thank you for the opportunity to serve today.

Dixie Chick