Warm-a-Rama
15 seal jack i/c
20 mountain man pooper i/c
15 plank jack i/c
Capri laps around circle
Side shuffle, switch directions half way
Nur, switch to mosey half way
20 windmills i/c
15 seal waves i/c
10 hip circles each direction oyo
20 shoulder taps i/c

The Thang

Mosey to coupons
Everyone grabs 2 coupons, 2.0 grab one
Farmers carry/blockee
Mosey The long way around circle, to behind the courthouse
  If you set the blockes down, 2 blockes
  Add 2 blockes ever time they are set down

Timer is sled going the length of the parking lot and back

Murder bunnies across parking lot
Overhead press across parking lot
Man makers
Abyss merkins
Sledge hammer side of tire
American hammers
Curls
Block swings
Rows
Navy seal burpee

Engage to Impact
Think about your everyday interactions. Are you engaging people to make an impact?

Flutter kick
Gas pumpers w/coupon in the air
Superman Banana
Not so easy lazyboy

Return coupons
Return to AO

Number Rama
Name Rama
COT

15 HIM showed today: Semi, Probe, Chauffer, Toy Soldier, Quattro, Bunt, Fireplex, Sink-O, Doodle, Pickles, B Side, C Side, Squirm, Hideous, Chattahoochee

Warm-a-Rama

20 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
15 mountain man pooper i/c

The Thang
Mosey to Woodstock’s coupons
Mosey to Allen school with coupons

Break up into 3 groups

15 swerkins
15 sprawl and curl
30 press jacks

3rd F

‭Exodus 3:1-4 ESV‬
[1] Now Moses was keeping the flock of his father-in-law, Jethro, the priest of Midian, and he led his flock to the west side of the wilderness and came to Horeb, the mountain of God. [2] And the angel of the Lord appeared to him in a flame of fire out of the midst of a bush. He looked, and behold, the bush was burning, yet it was not consumed. [3] And Moses said, “I will turn aside to see this great sight, why the bush is not burned.” [4] When the Lord saw that he turned aside to see, God called to him out of the bush, “Moses, Moses!” And he said, “Here I am.”

https://bible.com/bible/59/exo.3.1-4.ESV

20 swerkins
15 merkin coupon row
10 screaming lunges per leg

Stack coupons along building
Grab a bottle of water

Chappie run back to AO
Those that completed the run with water, reward of 10 burpees

20 lazy crab oyo
15 pickle pointers oyo
32 American hammers i/c

Number Rama
Name Rama
COT

16 HIM showed today: Semi, Probe, Yukon, TRex, Mr. Mom, Whirlybird, Fireplex, Bunt, Motown, Pick, Quattro, Sinco, Pusher, Looney Toons, Doodle, Chauffer

Warm-a-Rama
20 Seal Jack i/c
20 plank jack i/c
10 hip circles each direction oyo
Side shuffle around circle switching facing direction halfway
20 seal waves i/c
20 Imperial walkers i/c
10 screaming lunges per side oyo

The Thang

Merkins 20
Bent over row 10
Sit thru 20
Rest 30 sec
Floor fly 20
Renegade row 10 (double count)
Mountain climbers 20 (double count)
Rest 30 sec
Lunge 10 (double count)
Floor tricep ext. 10
Bear crawl/crawl bear 30 sec
Rest 30 sec
Repeat 2 times

3rd F

https://m.facebook.com/story.php?story_fbid=617381326516975&id=100047353381940&mibextid=Nif5oz

Captain Therkin
1:4 ratio with 5 merkins between each set
1 Big boy to 4 American hammers, 5 merkins
Finish is 10:40

10 burpees for the train

Chappie run to railroad tracks, back to the circle (water in mouth)
10 burpees for completion

Number-Rama
NAME-A-RAMA
COT

23 HIM showed today: Semi, Swartz, Quattro, Fireplex, Chattahoochee, Gator, Lunchable, Pedals, Ruxpin, Cinco, Pick, Itty Biddie, Biddie, Toy Soldier, T-rex, Waterfall, Double Ott, Doodle, Bunt, Sweet n Low, Woodstock, Yukon, Mr Mom

Date: 01/07/2023

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Windmills – 15 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Cherry Pickers – 15 IC

Hydraulic Squats – 10 (6 Count)   

The Thang

Round #1 – Karaoke around the circle switching directions at halfway and complete 10 hand release merkins.  Round #2 – Nur around the circle and complete 20 LBC’’s.  Round #3 – ass kickers around the circle and complete Aiken legs – 10 squats, 10 box jumps, 10 lunges (5 each Leg), 10 Mike Tyson’s (5 each Leg).  Round #4 – high knees around the circle and complete ATM’s – 10 alternating “merkin” shoulder taps, 10 tempo merkins, and 10 fast merkins.  Round # 5 – Lieutenant Dan around the circle and complete 10 four count mountain climbers.  Round #6 – Toy Soldier march around the circle and complete a set of 11’s.  1 big boy to 1 merkin, two big boys to 2 merkins ascending to 11 of each.  Round #7 – mosey 10 laps around the circle and complete ascending Burp & Merks up to 10 merkins.  The twist is we are going to repeat each of the previous exercises before starting the next lap around the circle.

F3 Message – 01/07/23

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.   

Respectfully Submitted,

Fireplex

Side straddle hops

Hip circles x10 both ways oyo

Grinder push-ups calf stretch 

Cherry pickers 

Knee circles x10 oyo

Bolt 45s brought by Mr Fireplex

The Thang

Mosey to Firehouse parking lot 

Play quick video on “Just one more” (Ed Mylett)

DEATH BY BURPEE”   – This is a test of mental toughness…. You against you and you can only cheat yourself.  Do your best as we want to see an improvement when we revisit this again after the burpee challenge in August 

Minute 1 – 1 burpee 

Minute 2 – 2 burpees 

Minute 3 – 3 burpees

Minute 4 – 4 burpees 

(To 20 total if you can last)

If you fail to make the amount of burpees in a minute, you are done!  

***** Keep your total in your head and I’ll mark you down   

3rd F – LT Brian Murphy (podcast to follow) 

CHILDISH GAMES

6 corners – you run to a corner and someone rolls the dice.  If it lands on your corner number, you stretch….. everyone else must partake in the workout (must run to corners 1-6 and be in there before dice stop) 

1 min for the losers who guessed wrong or have no luck.

1. Plank – 1 min
2. Air squats – 1 min
3. Flutter kicks – 1 min
4. Bear crawl – 1 min
5. Bomb jacks – 1 min
6. LBCs – 1 min
7. Iron mikes – 1 min
8. Suicide Sprints – 1 min
9. Burpees  – 1 min

Number -A- Rama

Name -A- Rama

COT- prayer

On Saturday 7/16 (yes, that’s right…if there’s no Backblast, it didn’t happen) 24 PAX won THAT FIRST BATTLE over the fartsack and posted for a new variation of the Bearmuda Triangle (keep reading below).

WARM-O-RAMA

• SSH – 10 IC
• Bolt 45 (keep moving) – IC
• “Lanco Special” – IC (YHC can’t remember what its called but he picked it up at Lanco, so…
• ISW – 18 IC

THE THANG

Mosey around the block to County Building parking lot for YHC’s Bearmuda Highs, a variation of its close cousin, the Bearmuda Triangle, only this one keeps moving locations.

3 Cones, 50′ apart in a triangle

1st Set of Cones (1st Triangle)

• Bearcrawl to Cone #2, 1 Burpee
• Bearcrawl to Cone #3, 2 Burpees
• Bearcrawl to Cone #1, 3 Burpees

Mosey to Library Parking Lot (Oops! Don’t forget the cones!)

2nd Set of Cones (2nd Triangle)

• Crawlbear to Cone #2, 4 Hand-Release Burpees
• Crawlbear to Cone #3, 5 Hand-Release Burpees
• Crawlbear to Cone #1, 6 Hand-Release Burpees

Mosey to School Parking Lot (Take the cones with you!)

PAX took a quick breather here for 3rdF (See below), before returning to the Bearmuda Triangle

3rd Set of Cones (3rd Triangle)

• Bearcrawl/Crawlbear to Cone #2, 7 Burpees/Hand-Release Burpees
• Bearcrawl/Crawlbear to Cone #3, 8 Burpees/Hand-Release Burpees
• Bearcrawl/Crawlbear to Cone #1, 9 Burpees/Hand-Release Burpees

Final round had to be done half & half: Bearcrawl/Crawlbear & Burpees/Hand-Release Burpees

Total Burpees = 45

PAX formed into 2 groups, lined up for parallel Snake Runs back to the AO.

Meanwhile back at the AO…PAX planked feet up around the circular planter for what turned out to be a “turrible” (think Sir Charles) round of the Wheel of Derkin, YHC Omaha’d this as it was taking forever to get all the way around the circle–we started going both directions. This took us from the Bearmuda Triangle to Bearmuda Highs because after all the Bearcrawls, Burpees and running, the Wheel of Derkin made the PAX a bit delirious (and gave us a cheap buzz).

Finally, a short round of Mary: Held feet at 6″, followed by 18 Gas Pumpers IC.

COT:

• Number-Rama: 24 PAX
• Name-O-Rama: Welcome FNG’s Pipe Lube & Rice Krispy
• Announcements
• Prayers
• BOM

3rdF Shared Prior to the 3rd Set of Cones:

We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17); we often borrow ideas, thoughts, & principles that express values that are prevalent in the military, where leadership is developed around potentially life/death situations.

After having served nearly 12 yrs in the Army National Guard I’ve seen some of the best leaders, but I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of Sobel). Personally, I’ve been both a good leader and a failed leader in my time in the military. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.

Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks–then the real training begins. There’s a lot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what you want most (becoming a Ranger) for what you want in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!

Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:

1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the status quo and brought about change, and we’re striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)

2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver a high level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”

3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We must train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.

4) TENACITY: This goes well with the acronym we hear a lot – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes, Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.

So, these are 4 valuable tools every HIM should develop consistently: ADAPTABILITY. EMOTIONAL STABILITY. PERSPECTIVE. TENACITY.

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 40 IC

Cherry Pickers – 20 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Imperial Walkers – 20 IC

Windmills – 20 IC

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX  will mosey @.08 miles around the circle after every 25 count of each exercise completed.  When all is completed you will have moseyed approximately 2.4 miles.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

F3 Message 05/07/2022

 MOM EARS

May 3, 2017

Two words. But a valuable reminder just in time for Mother’s Day.

Recently, I had occasion to stay at my son and daughter-in-law’s house while I recovered from a painful injury.

They set me up with a wonderful little “apartment” in their basement – recliner, remotes (of course), kitchenette. And like all the babies in our family, a night monitor.

I needed some help in the middle of the night, but I hadn’t touched the pager. Suddenly, I hear my daughter-in-law’s feet coming down the stairs. In my 3 AM haze, I said, “But how did you know?”

She smiled and gave these two little words: “Mom ears.”

And that’s something a lot of us have to celebrate this Mother’s Day.

Those Mom-ears who heard our silent cries over the years.

Who heard our need when others would only see our deed.

Who heard the heart that our words could not express.

Who listened to our jabberings, our dumb jokes, our endless attention-getting antics.

Who heard the unspoken fears. Unspoken pain. And carried them to the throne of God.

Sadly, mom-ears have also heard mean words they didn’t deserve, angry words that left a scar, rebellious words because we didn’t want to hear what we now know was wisdom.

But somehow, a Mom heart could reach for some of God’s amazing grace, and forgive, though wounded.

As a dad, I learned early how important it was for me to seek and respect what my wife heard in our kids. Those times when I got home and was ready to drop a bomb on a disobedient child – while she intervened, with “actionable intel” of what was going on behind the scenes in their life.

I’m not sure Moms fully know their massive power to define their child’s life. For better or worse.

“She speaks with wisdom on her tongue” (Proverbs 31:26).

“The wise woman builds her house, but with her own hands the foolish one tears hers down” (Proverbs 14:1).

Sure, I know Moms who’ve turned their God-given Mom-ears to the seductive song of an “all about me” world. Whose children languish under the awful cloud of “I’m not worth much. Mom doesn’t think so.”

Deafened moms can’t hear themselves nagging, controlling, criticizing, diminishing – hoping to make a “super kid,” crushing them in the process.

The Mom-ears that have tended to miss their children’s cries are those who stopped listening to the One who gave her these children.

“Children are a gift from the Lord; they are a reward from Him” (Psalm 127:3).

It’s so easy to succumb to the selfie drumbeat of “my rights, my pleasure, my flourishing.” A sort of deafness can grow. Deaf to those quiet little cries in the night, the intuition to drop everything I love and listen, the Heavenly Father’s promptings as He “gently leads those that have young” (Isaiah 40:11).

But thank God many of us were blessed, not with a perfect mom, but a mother whose ears truly heard us.

If you have a mom with those wonderful “ears,” tell her how her finely-tuned heart shaped and changed your life. While you can.

If you’re a Mom who wants to have better ears for your children, just know there’s amazing power to do that. In the Jesus Whose relentless love led Him to die for our sins, the great relationship-wreckers.

There is no greater life-force on earth than a woman whose ears are always open to the voice of God and the voices of those she loves.

And for the one who approaches this Mother’s Day with little to celebrate – because their Mom really wasn’t one – there is a higher hope. Because God has said: “Can a mother forget the baby at her breast and have no compassion for the child she has borne? Though she may forget, I will never forget. See, I have engraved you on the palms of My hands” (Isaiah 49:15-16).

On the palms of His hands. With nail prints.

His ears listen all day, all night for the deepest cries of your heart.

Respectfully Submitted,

Fireplex

DATE: 4/30/22

QIC: Chappie

18 PAX won that first battle and posted for “Sandbag Saturday” led by YHC. Shout out to TRex and Gump for adding to the collection of 9 GORUCK bags (varied weights) plus 10 good ol’ fashioned 40lb sandbags. The collection made everyone’s day. Here’s how it went down…

WARM-O-RAMA:

• SSH – 18 IC
• Swartzjacks – 18 IC
• Sealjacks – 54 IC (Since YHC is 54 years respect) *Too many quit! (See 3rdF shared: Slaughter in F3 Nation Newsletter)
• Windmill – 10 IC

Mosey to the field beside the Presb. Church (where PAX found the beautiful stack of sandbags. PAX circled up for 3rdF. YHC played the audio from Slaughter’s message in the most recent F3 Nation Newsletter (Had planned a 3rdF “Habits Eat Willpower for Breakfast” but Slaughter’s message was too good NOT to share.) Then it was time for sandbag business…

THE THANG:

PAX were directed to split up with sandbags: 1/2 at cone #1 and 1/2 40 yards away at cone #2. THE PURPOSE: Keep moving! Run to next cone with sandbag, drop it, run back without. Carry bags at intervals but never pass a bag. Just keep carrying bags and KEEP MOVING. YHC also called out the following exercises throughout the durations:

• OH Press – 25 OYO
• Sandbag Squats – 25 (Get low! A2G!)
• Sand Bears – Cone to cone
• OH Shoulder Press – 25 OYO

Grand Finale:

• PAX counted off by 2’s and separated into 2 teams for Sandbag Tic-Tac-Toe
• Good ol’ fashioned sandbags painted with X’s & O’s (Tic-Tac-Toe painted on center of the field)
• Teams 70′ apart. Each PAX (in-turn) must do 10 Chest-Bump Merkins on their sandbag before jumping up and carrying it to strategically place it in the Tic-Tac-Toe board. Must return to line before next PAX takes turn.
• X’s went up 2-0 before the O’s made a come from behind run for the victory. Losers had to do 10 Sandbag Burpees as punishment.

Good fun and healthy competition won the day before we made our way back to the AO.

NUMBER-RAMA

NAME-O-RAMA

COT/BOM:

• Announcements: Coffeeteria at Dunkin; Memorial Day Mini (CSAUP) coming up, invite everyone; Q Rotation coming out NLT than Sunday afternoon

• Prayers: Fireplex’s dad – Battling cancer; Quattro’s feet?. YHC encouraged PAX to begin more regularly sharing requests in the COT (i.e. we tend to pray for those outside the circle–neighbors, friends, co-workers–those requests are important, but the idea is for us get real and personal by praying for each other as well).

As always YHC counts it a privilege and is thrilled by the opportunity to Q. Appreciate all the men who posted, to include the 2.0’s (they carried man-sized sandbags and never complained once – that’s fire!)

Aye!

Chappie, out!

Date: 02/26/2022

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Monkey Humpers – 15 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Windmills – 20 IC

The Thang

Mosey to Ruby Slippers home for a robust round of 20 monkey humpers followed by a round of merkin Jax.  Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio.  It types easier than it really is…????..

F3 message before leaving the first pain station.

Mosey to the Georgetown Elementary School and completed a deconstructed toy soldier set that 50 LBC’s, 30 E2K’s each side, and 20 big boys. Nur to each sidewalk across the front completing the 50 lbc’s, then 30 E2K’s, then a second set of 30 E2K’s opposite side, and finally the 20 big boys.  Rinse and repeat and return to the starting sidewalk. 

Mosey to Georgetown Public Library where all PAX completed a round of Captain Thor – 1 Big Boy sit up to 4 American hammers in a ratio up to 10:40.

Mosey to the Armory steps and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 Iron Mike’s (10 each Leg).  The twist is that each PAX will box jump up each step up of the armory and walk down each step before performing each individual exercise of Aiken Legs.

Mosey back to AEGIS for Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers. Please keep Blockbuster in your thoughts and prayers as he leaves for Army boot camp. Congrats to Ruxpin for completing 20 straight workouts and joining the RESPECT crowd on 2/28/22. 

THE MISSION AND THE PAIN – #9158

February 16, 2022

  They’re some of the best of the best in America’s military. They’re known as the Navy Seals. And when there’s a mission that’s almost impossible, they send the Seals behind enemy lines, or maybe it’s a highly sensitive covert mission, against enormous odds. They’re trained in just about any military skill you can think of. In fact, their training was the subject of a cover story in a national magazine a while back; especially that brutal final week that decides who will and will not be a Navy Seal.

Cold, and wet, and fatigued, there’s pain, there’s a pace that are more than most human beings could bear. And some might call it cruel and extreme. But the Navy is trying to prepare these men for heroism. They say they’re trying to build men who learn one mindset that is often the difference between a hero and a zero. Turn off the pain and focus on the mission.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Mission and the Pain.”

Here’s our word for today from the Word of God – 2 Timothy 2:1. God says, “You then, my son, be strong in the grace that is in Christ Jesus.” See, God doesn’t need any more spiritual wimps. That’s why He’s calling for warriors here. And in verse 4 He says, “No one serving as a soldier gets involved in civilian affairs. He wants to please his commanding officer.”

Well, what does that take? Verse 3: “Endure hardship with us like a good soldier of Christ Jesus.” Endurance: staying with the mission even when you’re hurting. Those Navy Seals do it for their country. We do it for our Savior. Our mission is to be like Jesus so the people in our world can get a good look at what He’s like. And to be His personal representative to people who are lost and needy and have no hope for eternity without Him.

There’s one problem though. Instead of turning off the pain and focusing on the mission, our tendency is to focus on our pain and forget our mission, and put the work of the Lord at the mercy of how we’re feeling. When we’re hurting, let’s face it, we usually get pretty self-focused don’t we? We’re consumed with our survival, our needs, our hurt. And that’s natural. It’s understandable, but it’s unacceptable for a soldier of Jesus Christ.

No matter how great the pain was, He never abandoned His mission; not when His family turned against Him, not when the crowds turned against Him, not when His life was threatened, not when He was arrested or beaten or humiliated or nailed to a cross. Even when He was dying, Jesus was looking out for His mother. He was reaching out to a dying thief, He was forgiving His crucifiers.

We will never begin to face the pain that our leader did. But we do have our share of pain. Here’s the question: Do we retreat from what we’ve been doing for the Lord when it gets hard or when we’re hurting? Are we so full of our own agenda that we shut down to the needs of others? Do we quit when it’s dark?

If you forget your mission because of your pain, you can still belong to Jesus. His love for us is unconditional. This isn’t about His love for you. It’s about your love and service for Him. He wants to trust you with some heroic assignments for Him. He’s got so much to be done! He’s looking for heroes like the song says, “Jesus needs a few good men.” And I might say, “a few good women.”

In the rigors of your life right now the training and testing of Jesus are not to hurt you. They’re not to sink you. They’re His tools to make you a warrior. To strengthen you. to prepare you for a great work for Him. So be strong in the grace that is in Christ Jesus.

Respectfully Submitted,

Fireplex

18 PAX braved the chilly weather and posted for a Chattahoochee beatdown at the county seat this morning including a PAX (Roddick) from down range that brought an FNG we named subpar. Whirlybird also brought an FNG we named Whim welcome guys.

WARM UP – 25 SSH, 20 WINDMILLS, 15 SMURFJACKS, 15 MOUNTAIN CLIMBERS 10 ARM CIRCLES FORWARD 19 BACKWARDS.

THE THANG- WE TOOK A NICE FRIENDLY MOSEY TO THE CHURCH PARKING LOT NEXT TO BALL FIELD FOR A LITTLE GA.E OF BLACK JACK. 20 MERKINS ON ONE SIDE.OF PARKING LOT MOSEY TO OTHER SIDE FOR 1 LBC CONTINUED GOING BACK AND FORTH 19/2 18/3 ALWAYS EQUAL 21 UNTIL 1 MERKIN 20 LBCs LAST 5 SETS WERE HAND RELEASE MERKINS. FROM HERE WE TOOK A MOSEY TO STATION 77 STOPPING ON THE WAY FOR A FEW MONKEY HUMPERS ONCE WE ARRIVED AT STA 77.

30 FLUTTER KICKS IC.,

20- 4 COUNT FREDDIES IC,

A ROUND OF CAPT. THOR

FOLLOWED BY DAN TAYLOR 1 SQUAT 4 LUNGES UP TO 5/20

FINISH WITH A SHORT MOSEY BACK TO THE CIRCLE TO FINISH UP WITH

NAME-O-RAMA,

NUMBER-RAMA

and COT