Warm-o-Rama

Short Mosey ending at lot closest to Costco.  SSH, Weed Picker, Windmills, Copper Head Merkins and Squats, Sungods, Michael Phelps.

The Thang

Pax separated into 2 groups of 3.   There were 3 stations:  1.  Coupon, 2.  Bricks, 3 Lap.  Men would rotate to new exercise once their teammate completed the lap.  Once all 3 exercises were completed by each person, then progress to next line of exercises. The lap is a sprint to 1st light then 5 burpees, sprint to 2nd light then 5 burpees. rest of lap is a slower pace to recover.

Coupons                                           Bricks                                 Run

Shoulder Press                            Merkin Rows                        Lap

Goblet Squat                                Lat Raises                             Lap

Curls                                              Choppers                               Lap

Upright Rows                              Bent Over Fly                        Lap

Hammer Curls                            Open Hip Sumo Squat        Lap

Mosey back to flag.  Gave Mr. Holland his name.  His M read about F3 and told Mr. Holland about it and thats all it took.  WELCOME!!!  First time meeting Doddy and Panhandle, way cooler than Turtlehead.