Who said 4 trips through the buffet line is unhealthy?  15 Pax emerged from the gloom for some healthy servings on this pleasant Tuesday morning.  After a butchering of the disclaimer (I’ve yet to get this right) we were off to the lot behind the HT…

COP:

SSHx40, IWx20, Windmillsx20, Squatsx20 to People’s Chair, Parker Petersx20, WA Merkinsx20, Merkinsx20, Morrochan Night Clubsx30, Merkinsx20 to 6″

Mosey to soccer field by YMCA for four rounds of buffet..aka pain

Round 1- Bear Crawl to first corner, 10 Burpees, Run to second corner, 10 KneeTarji, Bear Crawl to third corner, 10 Burpees, Run to fourth corner, 10 KneeTarji    –   Plank up for #6

Round 2- Frogger to first, 20 Bombjacks, Run to second, 20 Merkins, Frogger to third, 20 Bombjacks, run to fourth, 20 Merkins  – Flutter kick for #6

Round 3- Duck Walk, 30 Plank Punches, Run, 30 CCD, Duck Walk, 30 Plank Punches, Run 30 CCD

Round 4- Run to each corner (for the sake of time) and 10 single leg crunches at each corner.

Mosey back for Abs – LBCs, Freddie Mercuries, Hello Dolly, Flutter kicks and 6″

COT:

I appreciate the opportunity to lead and want to thank all the Pax who I have stolen some idea from!  Considering that two pax stayed on their #6 during the sound-off of names means I have sufficiently done my work as Q.  I am humbled by the group of men that post to F3 The Fort.

Announcements: F3Dads, Hog & Coyote, CAH, and new AO at Tega Cay Elementary tomorrow.

Prayers for all the unspoken prayer request and always try to put God First in your life and decision making.

Aye!  STH