Cool Saturday morning, 6 PAX ready for the sweat feast. YHC is happy to celebrate his birthday with the F3 brothers. 7:30 AM and we started the beat down.

Warm UP – Mosey Around the Dog Park and Tennis court

H – Hill Belly – 10 IC
A – Air Presses – 10 IC
P – Peter Parker – 10 IC
P – Plank Jack- 10 IC
Y – Yul Brynner :: – 3 sets wait in plank for other
Magnificent Seven Merkins. Progress through 7 different types of Merkins without stopping/holding plank between each one.

YHC called the exercise to perform.
Carolina Dry Dock
Wide Merkin
Regular Merkin
Right Stagger Merkin
Left Stagger Merkin
Diamond Merkin
Knerkin (with knuckles)
B – Big Boy Set ups – 20 OYO
I – Imperial Squat – 5 IC
with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow.
Count 3 = a squat. Count 4 = stand up, other knee to other elbow.
Q should be mindful to count at a pace that allows/encourages a nice, deep squat.

R – Reverse Crunch – Same position as LBC. Head and back stay on the ground. Bring knees to chest to work lower abs – 10 OYO

T – Turkish Get Up – Laying on your back, use only one arm and your legs to “get up.” – 10 OYO

H – Howling Monkeys monkey : humper 2 round
D – Donkey kicks – 10 OYO
A – American Hammers – 10 IC
Y – Yul Brynner :: – 3 sets wait in plank for other

===> To the Field of Pain ==>

:::: Round 1 ::::
—————–
** Jumping Jack Burpee : FlashRoutineStart with 4 jumpin jacks (Side Straddle Hops) then quickly follow with 3 burpees – 6 reps
** LBCs – 50 OYO

** Quarter Pounder – Sprint to the 25 yards and Do 25 Leg Raises
Sprint to the 50 and do 50 Dying Cockroach,
Sprint to the 75 and do 75 American Hammers,
Sprint to the 100 and do 100 Flutter Kicks.
Sprint to the starting Point
** LBCs – 50 OYO

** Squat Burpees – 4 Squats follow with 3 Burpees (slow and together) – 6 reps

** LBCs – 50 OYO

** Zombie Walk – Launges from the side walk of club house to the side walk of the Pavillion – touch the ground with your Knee and hands

** Walk Up and down the 3 tables in pavillion for – 5 rounds

** Back to the side walk near the club house

LBCs – 50 OYO

:::: Round 2 ::::
—————–
Quarter Pounder – Sprint to the 25 yards and Do 25 Leg Raises
Sprint to the 50 and do 50 Dying Cockroach,
Sprint to the 75 and do 75 American Hammers,
Sprint to the 100 and do 100 Flutter Kicks.
Sprint to the starting Point
** LBCs – 50 OYO

** Jumping Jack Burpee : 4 SSH follow by 1 burpee – 6 reps

** LBCs – 50 OYO

** Squat Burpees – 4 Squats follow with 1 Burpee (slow and together) – 6 reps

** LBCs – 50 OYO

** Suicide Run to 4 cones placed at 25 yards gap

** LBCs – 50 OYO

:::: Round 3 ::::
—————–
** Jumping Jack Burpee : 4 SSH follow by 1 burpee – 6 reps

** LBCs – 50 OYO

** Squat Burpees – 4 Squats follow with 1 Burpee (slow and together) – 6 reps

** LBCs – 50 OYO

** Vertigos – Run from cone 1 to cone 2 placed at 25 yards gap – Rotate on each step – it is good that no one felt Dizzy

We are done!!!

Prayers for everyone who could not make it today. Prayers for those who are out of town for some reason.

Thank you all for running 43 miles for DBA. YHC look forward to see you all (all F3 brothers) this evening at 5:30 for BBQ at DBA’s house.

Big thanks to all the brothers of F3 to support each other to get better man in the family and the community.

Have a great weekends!!!!