F3 The Fort

A short notice at Footloose for Twister!

The Warm Up –

Standard Disclaimer + how to moderate!!

20 SSH, 20 LSS, 10 Merkins followed by general stretching.

Mosey to whatever church is immediately south of First Baptist (too many to remember)

The PAX worked through three pain stations and ran stairs after sets of three exercises:

1.  With Cinderblocks – 20 curls, 20 prone presses, 20 skull crushers
2. 20 LSS, 10 Burpess, 20 Donkey Kicks
3. 20 4ct. LBCs, 20 Gas Pumpers, 30 4ct. Flutters

The PAX mannaged 2.5 circuits before heading to COT for a little Ab work.

The moleskin- Hey folks, its takes a village and it takes HIMs to step up and volunteer.  Without leadership many of the things we like and activities that we and our families like to participate in will not happen – volunteer!!!