Conditions: Instant Sweat – 78 with a dew point of 75
7am circle up. Disclaimer was given and extra caution to the weather
Warmup: Mosey – SSH – Grass Grabbers – Michael Phelps – Toy Soldiers -DWD
7:10 Thang: Today was about pushing yourself. Phase 10 can be an exhausting game and today was no different. Pax would grab 2 cards out of a bucket and each card and color corresponded with an exercise.
1- Lap Around the 3 islands
2- Basketball Free Throws a Burpee for Each Miss
3- Mins of pain – Bear Crawl up the hill
4- for 4 10-CDD-10LBC-10MCs-10Merkins
5- Donkey KONG Kicks
6- Burpees
7- Jump Lunges each leg
8- Squats
9- BB Situps
10- 3 count SSH
11- Plank Jacks
12- Air Press
Skip- Any Exercise you want
Wild- 1 through 12
Colors – Exercise between Bucket at Island 2 and Home Base of Island 1
Green- Bernie Sanders
Red- Mario
Yellow- All You Got
Blue- Lunge Walk
The sweat was flowing and the Pax worked hard encouraging each other while taking a water break as needed.
7:45 Thang 2 – After the men were nice and warm Gisele likes to get in some football. Team Black Shirts for the win.
8am COT, Name-o-Rama and Intentions. Several for fellow friends today please keep in your prayers. A call out to look out for yourself, family, friends on these hot days the heat is no joke.
Ended with a shout out to the Pax, my friends, for helping me along this journey to get into shape and a our father to close.
F3 Louisville 