Warmup

Moseyed around the perimeter of the amphitheater back to the stage where we circled up and performed 20 side straddle hops, 20 squats, and 8 weed pickers (spreading the F3 Bridgemill culture).

Then YHC decided to mix things up and introduce a mini-circle of pain.

Start in a high plank position in a circle. The first pax performs 5 merkins while others hold plank. Then the next pax performs 5 merkins. Continue around the circle. Decrease by one on each round until we get to 1.

Then YHC decided we needed to balance the pain

Start on your six with feet 6 inches off the ground. The first pax performs 5 4-count flutter kicks. Then the next pax performs 5 flutter kicks. Continue around the circle. Decrease by one on each round until we get to 1.

The thang

The main thang was an escalator around 3 different points in the amphitheater. We started with 5 reps of each exercise and added 5 on the completion of each set until we got to 25. The sets were:

Set 1

• Burpees
• Bonnie Blairs

Set 2

• Flutter kicks
• Dips

Set 3

• Durkins
• Big boy sit ups

We still had some time left so we then partnered up and started a cumulative exercise where one pax made progress on the cumulative count while the other pax ran between the two sidewalks in front of the stage. The counts were

1. 100 Mike Tysons
2. 200 squats

Time ran out as most pax were finishing up the Mike Tysons

COT

We ended in a circle of trust with announcements of 3rd F and prayer requests for pax