• When: 08/28/15
  • QIC: Roscoe
  • PAX: Stroganoff, Bandit, Monk, Roscoe, Orville


  • Side Straddle Hop IC 25
  • LBC 15
  • Merkins 10
  • Prayer Squats: 10
  • Windmills: 15

WarmUp Continued…

  • Mosey rail bridge and cross with walking lunges
  • Mosey to wall and complete 5 wall walkers (sort of like ascending testicles)
  • Mosey to FUMC and complete:
  • 1 minute step ups
  • Marge/Homer/Flutter
  • Mosey to top of parking deck


  • 25 squats IC
  • Halfway down 20 merkins
  • Halfway down 25 squats
  • Halfway down 20 merkins
  • Halfway down- 25 squats (Monk answered extra credit question prompting the audible)
  • Joe Hendrix (Backward Bear crawl up incline)

To the bottom and up the stairs for The Peoples Choice all the way back down: Dying Cockroaches, LBC’s, Lunges, Imperial Walkers, Prayer Squats?

Mosey back to Pavilion for:

Romper room preview:

  • Railroad Tracks
  • Leap Frog with the Peoples choice: Merkins, LBC’s, (train went by at this time and I can’t remember what else we did)

Mosey to Flag Pole for Pledge of Allegience

A couple more minutes remained so we finished with wave merkins to failure and 8 count bodybuilders, and windshield wipers.

Prayer and Name o’rama


  • An honor to lead this morning. Lots of good effort and the small numbers made it difficult to “hide”. Great accountability. I am always excited to go to F3 and I hope you are.
  • EO Thirst at the US National Whitewater Center: Oct 4
  • Runway 5K-October 31 (family event)