5 PAX gathered at PHOP to commemorate the 2014 year of F3.

The Thang:

COT

30-SSH, 20-Windmill, 20-Imperial walker, 30sec CSPAN back stretch (don’t let your dingle dangle dangle in the dirt), 20-Merkin, 20-Peter Parker, 20-Parker Peter, 20-Carolina Dry Dock, ARMS GETTING TIRED!!, 10-Bomb Jacks, 30-LBCs, 30-Morakin Night Club, 20-leg raises(90°, 45°, 10°), 20-Freddie Mercury, 20-Roseiletta, LEGS/CORE GETTING TIRED!!

Mosey to Station 1 for 2014 Commemorative:

20-Burpies, 14-SSH

Mosey to Station 2 for 2014 Commemorative:

20-Merkins, 14-Bomb Jacks

Mosey to Station 3 for 2014 Commemorative:

20-Squats, 14-LBCs

Mosey to Station 4 for 2014 Commemorative:

20-Carolina Dry Dock, 14-Mountain Climbers

COT

Everyone picked their 1 favorite exercise from 2014 and led the PAX for that exercise. 20 reps each Modified merkin with a low dingle dangle thrust!, Low Squat jacks, Cant remember the name but its a modified Merkin and spread feet apart and then back in for a count of 1, Carolina Dry Dock, MERKINS

25 Parking spaces Bear Crawl for 2 and Lunge for 3 down the hill

Witness one Pax loose his cookies and then rinse and repeat back up the hill for the 25 Parking Spaces

Mosey to the COT for some cool down exercises