“You’re a Machine Rocky”!

The PAX arrived to find YHC running around the AO preparing for the beat down. 19 faithful looked to get a workout in and they got 9 rounds of classic F3 moves and grooves.

Mr. Clean was the lone runner today. Props and T-Claps to him for being discipline and getting it done today!

The Thang:

Mosey around elementary school to lot next to playground for COP

20 SSH, 20 IM, 20 Squats, 10 CDD, 20 Mtn Climbers,

Line up at end of lot facing school

Lunge walk to island, sprint back

Karoke, sprint back (rinse and repeat)

Bear Crawl half sprint to end and back

Mosey to side of school for quick wall sit

Mosey to front of school soccer fields for 9 round

Each Round, PAX to perform exercises for continuous 3 min, and then move to next Round

Round 1: 20 SSH / 10 Ski Hops

Round 2: 10 Jumping Lunge / 20 Mtn Climbers

Round 3: 15 Merkins / 20 Imperial Walkers

Round 4: 10 Squat Kicks / 10 burpees

Round 5: 10 Apollo Onos / 20 Upper Cuts (Squat & engage core)

Round 6: 15 Flutter Kicks / 10 Parker Peters

Round 7: Burpee w/Side Kick

Round 8: 15 Jump Rope / 10 Peter Parkers

Round 9 4 Shuttle Runs (10 yards) / 5 Box Jumps

The PAX did great. Something a little different compliments of Mrs Cake Boss and her 1st F efforts.

John 5; Jesus asks the man if he wants to “get well?” Basically make a change in our lives. What needs to be changed and what are we waiting for?? Turn to Sky Q and starting moving towards making that change today!

Prayers for family that has lost a child and struggling. Please love the ones in your life like there is no tomorrow, as we do not know the time and minute that could be our last.

Great work. Honored as always to be part of this body of men called F3! Aye!