Howitzer leads us off to a run Inside the park

COP

25 SSH
IW
Windmill
Merkins
MT. Climber
Slow Squat
Carolina Dry Docks
Moroccan Night Clubs
Seal Jacks
Plank Jacks

Line up on the cones

Burpee builder from 5 down to one

High Crawl/Low Crawl/ Duck and cover

Bear-way to heaven Suicide bear crawls w 5 burpees @ each interval

Partner merkins with opposite shoulder tap

Hand off to Cable Guy for a fun 2nd half

Keep your Partner (One group of 3)

Partner one runs a lap inside the park partner 2 begins with Carolina Dry Docks (total of 500)

After Dry docks we continue with 600 Squats while the other partner runs a lap

Continue to finally finish with 700 Russian Twists

Suffering with some damaged ribs didn’t stop me from doing everything because what motivated me this weekend was the fact that I’m alive and here free to do this because others gave up their lives to ensure our security and freedom! It is no small person who is willing to sacrifice his life for strangers and even people who don’t appreciate that fact. This weekend please remember and please pass it on to people you talk to that the sacrifice is real!

Thank you to the PAX of F3!