A beautiful low humidity Florida morning welcomed seven PAX at The District! Being the veterans that we are, we got right into the warm up.

Warmup:

In cadence:

• 10 SSH
• 10 Hillbillies
• 10 Tempo Squats
• 10 Arm Circles (forward and backwards)

In the middle of the arm circles, the FNG Apnea invited showed up a few minutes late. Little wonder they are friends.

YHC wanting to get the FNG warmed up threw in a mosey lap out to the street and back before getting into in.

The Thang:

Part 1: Pole to Pole

The PAX ran around the perimeter of the soccer complex. At every light pole the following was done:

• 5 Salute Planks
• 5 Hand Release Merkins
• 5 Peter Parkers
• 5 Groiners

Once the 6 was in, a quick sip was had and we moved on.

Part 2: Till the 6 is in

The PAX split into two groups. Group 1 would perform an exercise while group 2 would run to the street and back. Afterwards they would switch spots to complete the round. Five rounds total:

• Irkins
• Step ups
• Dips
• Dying Cockroaches
• Burpees

Another quick sip and on we went.

Part 3: Plank-o-Rama

The PAX lined up shoulder to shoulder. For this part the first PAX would go around the hut (bear crawl short side, mosey long side) while the other PAX held a plank. Once back to the starting spot, the next PAX would go around the hut while the other PAX held the next rotating plank. Each PAX went around the hut twice, so 16 total rounds. The planks performed were:

• High Plank
• Low Plank
• Right Plank
• Reverse Plank
• Left Plank

Once done, there was about a minute remaining so the PAX enjoyed a well deserved wall sit.

Moleskin:

• Tunnel to Towers 5k Saturday!
• Adopt-a-Highway 11/6!
• Second F Comedy Club event 11/13!

COT:

Prayers Bubbles will look for a job. Prayers for all PAX traveling this week.

Welcome FNG Deliverance to the Nature Coast!