Warm Up:

Jog around building

Lunge Walk/Bear Crawl/Lunge Walk/Bear Crawl

Jog Back to other side of building

COP:

25 SSH

10 Merkins

25 IWs

10 Carolina Dry Docks

25 Low Slow Squats

Hold squat for 10 count

10 Carolina Dry Docks

Mosey to other parking lot for Card Game

Each member of the PAX flipped a card and we performed accordingly:

54 Cards…..plus a bonus round that included a Pair of Kings!

Ace = 10 Plank Jacks

King = 10 Burpees

Queen = 10 Lunge Hops

Jack = 10 Squat Jacks

Joker = 10 Extreme Mtn Climbers

The rest of the deck…..

Spades = # LBCs

Hearts = # Box Jumps

Diamonds = # Diamond Merkins

Clubs = # Jack Webbs

Line up at tree

Bear Crawl to light, sprint to island, bear crawl to next island

Rinse and Repeat

COT

13 PAX came out from Cabin Fever and braved a game of Cards with YHC.

In trying to keep it fresh & real, YHC mentioned that the people we hang with can be “Weights” or “Wings”, weighing you down or lifting you up.

The PAX of F3 lift me up daily and I am humble and honored to be around a great group of “Wings”

40 Day Challenge is alive and well. Push yourselves!!

Give to CAH these 40 days! Snacks and Gatorades

Prayers for family dealing with tragic loss and that the surviving daughter follows path to Sky Q and not the enemy.

Have a great week!

Cake Boss