We started off with a nice warm-up run around the school.

COP with Bogey – Merkin Merkins Merkins for a wake up call

We worked on arms, core and legs in the COP for a solid 30 min. We incorporated Merkins, Moroccan night clubs, Imperial walkers, High Knees, Squats, Derkins, Irkins, Box jumps, LBCs, Protractor, Bicycle with LBCs, Side Crunches, and a few others.

Gave a little info on what F3 is and stands for to the New guys before handing off to Boeheim.

Boeheim took us straight to the double hill for some Jacobs ladder with BURPIES!!

We moved over to the parking lot and did some 11s with Merkins and Squats! We then did 4 corners with a 25 count of CDD, Squats, Mactarji, and kneetarji with lunges and bear crawls in between.

Full speed run back to COT.

The FNG was warned that anything he said can and will be used against him in the court of F3 during the name-o-rama. He was very carful in his description of himself and  received the name Gator Bait!!

Great job Men! See you next week in the gloom.