YHC pinged the HIM of F3 Nature Coast on Slack promising fun and twelve showed up for the most fun you can have at 5:30 in the morning.

Warmup:

All in cadence:

1. Tempo Alt. Supermans
2. Low Plank Rotations
3. Static v-up reach ups
4. Bridge heel taps
5. Plank jack + mtn. climber

Traveling to the Thang:

1. Mosey to Breynia
2. Alternate between sprints and slowsly to the club house

The Thang:

DORA:

• 100 BBS
• 200 Sriracha Crunches
• 300 Leg Lifts

Bear crawl across the parking lot, burpees, crab walk back

Traveling away from the Thang:

1. Alternate between 2 light pole sprints and 1 light pole slowsly
2. 10 HR Merkins
3. 10 Groiners
4. Mosey to parking lot

Bonus Time:

1. Shoulder taps
2. Reverse Lunges
3. Sweat Angels
4. Burpees

COT:

Prayers for all PAX present and not that they are physically strong, mentally tough and surrounded by love.