YHC had been missing the Flight Deck Crew, life and work had been keeping me from getting back over this way.  Glad my name was on the Q sheet today, and we got some good work in. Maaco was waiting for me at the flag when YHC returned from his short pre-run, getting in the daily mile I signed up to do til the end of the year.  Trill was coming in hot, and kicked things off at 0530.

Warm-O-Rama

1/4 mile mosey from the flag down to the bathrooms and back. We stayed close so that Trill could find us. He finally showed up.

Typical collection of SSH, Copperhead Squats, Imperial Walkers, Sun Gods, Michael Phelps

The Work

Two coupons were obtained, and we moseyed over to the pavilion. There we did a rotating set of the following exercises.

1. Bear Complex w/ coupon
2. Merkins
3. BBS
4. Mountain Climbers
5. Curls for the girls
6. Incline Rows on the playground equipment, or pull ups if you are stronger than me.
7. Seventh man ran a quarter mile loop.

When the runner made it back, we all rotated to the next exercise.  The PAX were all impressed with my Etch-a-sketch looking white board. We got two complete rounds in (love it when a plan comes together).  Then we deposited the coupons back into the landscaping, and had about 4 minutes of Mary.

COT

Always a pleasure to be with and lead the men of F3. We talked, prayed and enjoyed some Coffeeteria.