Perfect morning to come out of the fartsack and into the gloom… perfect not because of the good weather, but because the morning perfectly represented what a gloomy morning would look like.  After a 1-minute warning and the disclaimer we started our warm-up… because like Twinkle says ” you have to warm up the PAX before you wear out the PAX”

Mosey to Pier then to Lighthouse

COP

Circle up and talk to PAX about our normal convention of calling out exercises.

SSH x 20 – IC, Merkins x 15 – IC, Imperial Walkers x 15 – IC, Plank Jacks x 15 – IC, Seal Jacks x 15 – IC   – After the warm up we quickly told the PAX the five principles of F3

Mosey to primary AO

The Thang

Partner up for Sprint/Jog Suicides while partner does Little Baby Crunches, Switch                       Next Sprint/Jog suicides while partner does American Hammers, Switch

Lt Dan’s                                                                                                                                                10 Thrusters (w/coupon), 15 Lunges each lg (w/coupon), 20 Squats (w/coupon), Find new Coupon, Repeat   (Coupons were 40-50 pound sand bags, tires (still on rim), 5 gal of water, etc…)

Round Robin UP- Downs                                                                                                                  Run in place or high knees then drop to the ground then throw yourself back on his feet.  Do this while each man has a turn telling us his favorite fruit, veggie and beverage.

Head and Shoulders                                                                                                                         10 shoulder to shoulder (each), 15 Dirt to Sky, 20 Triceps

COT

Prayers to friends in need, Ft Lauderdale victims, Gutenman, and others not mentioned