June 6, 2018


THE SCENE: A cool (by Memphis standards) 65 degree clear morning.
F3 WELCOME & DISCLAIMER: Pax were welcomed and disclaimed – no FNG’s, no Phat Pat (again).


Mummy Hops X 20

Baby Arm Circles X 20 (f&b)

Assorted stretching

Pax were separated into two teams to descend the mix a lot ladders. SML supplied a playlist of bangers to keep the intensity up.

Upper Body Ladders

  • Merkins: 10 & descending to 1
  • Dips: 10 & descending to 1
  • Burpees: 10 & descending to 1

Lower Body Ladders

  • Jump Squats: 10 & descending to 1
  • Double-Leg-Lunges: 10 & descending to 1
  • Curbside Calf Raises: 10 & descending to 1

(Switch muscle group at end of each song – ie: when ‘DNA’ by Kendrick Lamar fades out, I switch from the upper body ladder to the lower body ladder until done)

After the ladders were completed, pax participated in an 8 minute ‘First Nation Run’ (fka: Indian Run) in which lead pax carries the speaker and passes it to new lead pax after they change places.

Bear crawl for last 2 minutes.

LBC’s X20

Freddie Mercury’s X 20

Iron Cross X 1min

Jane Fondas X 20

11 PAX, no FNG’s
1 Cor 9:24-27 – don’t run to finish, run to win (in every area of life: physically, emotionally, spiritually, in fatherhood, husbandry, friendship, etc etc)
Had a near splash at the end from Heart Attack, but ultimately kept it in. Next time, perhaps.
ANNOUNCEMENTS: Black ops Opp Thursday morning at SOS (Poplar/Hollywood in Binghampton) – 5am Handsy beatdown (be advised – coed group of college camp staff is included in this beatdown).