Mosey

Side Straddle Hops

Weed Pickers

Sun Gods / Mike Phelps

Copper Headed Merkins

Mummy Kick

Copper headed Squats

Weed Pickers!

The Thang…

count off 1’s and 2’s 

Tabata

1’s = jump squats for 45 seconds while 2’s = pull-ups for 45 seconds or Merkins

After 45 seconds…25 seconds to switch positions, 2’s will then do jump squats and 1’s will do pull ups

2 sets

Mosey to field where a trash bag was holding 12 exercises.  

Rando-Rama-Super 11-obstacle course

3 different sets of 11 going on.  Exercises were pulled from the trash bag.  

so we will start with the first exercise and do 1 rep and then run to the opposite cone and do 10.  Next cone 1…Next cone you will do 10…Next cone you will do 1…Next cone 10…

Here’s where the obstacle course comes in… hop over the hurdles all the way back to the cones, bear weave through the set of 8 cones and start over at cone 1.  2 reps and 9 reps, 2 and 9, 2 and 9 through obstacle again…rinse and repeat.

20 minutes to go we made an audible and played speed ball.  But not before Sega threw up.

Odd Job and Pie Bar (both on IR) joined COT to celebrate the one year anniversary.  OJ was the sixth man.  Great word on what F3 has meant to him.

Pie Bar talked about his F3 journey.  Q talked about stepping out leading even when you aren’t sure if you can.

I’ve loved the opportunity to be a co-site Q for that past year at the Cat Box.  It’s always a tough workout but more importantly, the fellowship of the group has been life changing.

also, I’m writing this while my 3 son are crawling all over me and beating me up with swords….please excuse any typos.