25 PAX showed for this cool morning paintarama:

The Thang:

Cake Boss mentions;

Thoughts of victims from Washington Navy Yard Shooting. Going to work like any other day. Challenge PAX to live each day, RIGHT HERE, RIGHT NOW don’t wait till tomorrow.

 Line up on trees

-lunge walk

-karaoke right then left

COP:

-Squat x20

-Mountain climber x20

-SSH x20

-Freddy Mercury x15

-IW’s x20

-CDD x15

Mosey to Soccer field

Crazy Eights/partner

Partner #1 run figure 8 around soccer field

Partner #2 8 reps of each: Merkin, burpee, LBC, sumo squat

Turn Over to CSPAN

Line up on Goal Line:

–    Lunge walk to midfield, sprint to end

–    Back pedal to midfield, sprint to end

–   Suicide with 5x merkins

–    Back pedal to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   High knees to midfield, sprint to end

–    Sprint to midfield, back pedal to end

–   Duck walk to midfield, sprint to end

–    Suicide (Top of box, midfield, top of far box, end of field)

–   Recovery walk to midfield

On backs for Abs:

–    Hello Dolly, Freddy Mercury’s, Hi/Slow Flutter

–    Jog to COT

COT:

–    Welcome to FNG – Anchorman

–    Announcements:

• 1 yr Anniversary 2nd & 3^rd F, September 27 at Springs Greenway PLEASE RSVP and bring a friend
• Golf Outing October 26 at Springfield Golf Club

–    Prayers:

• Trucker’s Cousin at the Washington Navy Yard
• Spark Plug’s grandmother battling cancer
• Victims and families from Washington Navy Yard tragedy