On this historic Tuesday, three PAX came to the Boneyard to christen our first day as two simultaneous AO F3 organization. After a quick acknowledgement of this fact, we got right into it.

Warm up

Following exercises in cadence:

• 10 SSH
• 10 Squats
• 10 Windmills
• 10 Tappity tap taps

10 burpees thrown in after for fun.

The Thang:

Pax lined up on tree one and did the following:

• Bear crawl to tree two
• Bruce Lee
• Walking lunge back to start
• Mucho Chesto
• Repeat 1 time

Afterwards, we mosey’d to the soccer field on the opposite side of the stone bleachers and did five rounds of the following:

• 10 Derricks (HW)
• 20 Crunchy Frogs
• 30 Supermans
• Run to bleachers
• 5 Box Jumps
• Run back to starting position

Afterward, we mosey’d back to the flag and had about three minutes left. YHC pulled out the “Hip Flexor Burner” from the Squatch till time:

• High knees right leg only for 30 seconds (bring knee above waist and return foot to ground) (right followed by left leg)
• Keeping knee above waist, pulse knee up and down never letting knee go below waist for 30 seconds. (right followed by left leg)
• Keeping knee above waist, kick foot out extending the leg in and out for 30 seconds. (right followed by left leg)

Moleskin:

• Tunnel to Towers 5k Saturday 10/30
• Adopt-a-Highway clean up 11/6

Reach out on the 3rd F channel if you have questions!

COT:

Prayers for PAX traveling this week. Prayers for all PAX struggling with anything in their life. Continued prayers for Just Do it.