10 PAX showed up for my one year anniversary of F3.  I appreciate all of the PAX who have pushed me and motivated me over the past year!

We started out with some routine exercises:

• SSH
• LS Squats
• Windmill
• Cherry Picker
• MNC
• Arm Circles
• Peter Parker
• Parker Peter
• Down Dog
• Honey Mooner

After the warm up we got into the first routine:

6 exercises, 10 reps, times 10 sets – Pretty sure this was 100 each

• Kettle Bell Swings
• Goblet Squats
• Curls
• Bear Crawl 10 yards
• 10 Merkins
• Crawl Bear back 10 yards

I realized we forgot to mosey so we did a quick lap when all PAX were finished

Second routine:

4 exercises, 8 reps, times 8 sets

• Clean and press
• Tricep Extension
• Squat and Press
• American Hammers
• Run a figure 8 around two light poles

We and about two minutes left over for some Flutters and Protractors.

Pretty much some standard announcements.

Prayers for Routers M who is having surgery this week.  Prayers for Cyclops Dad who is having some back pain.  Prayers for parents and children as we wind down summer vacation.

Thank you to JWOW for inviting me to lead, timing was good for the missing the DH beat down at the Honey Badger!