Hot and humid Saturday in HN with the infamous Dollar Bill as a Co-Q. Originally intended to be lead by the one and only G-Train, whose leg injury kept him from leading the Pax. In an effort to do G-Train proud, DB and I provided a mix of cardio, ab, chest, and leg work. 12 brave souls joined us in our endeavor to pay our debts to ourselves.
Warm-up- DB lead
15 Air press (IC)
Michael Phelps (IC)
LBAC F/B (IC)
Mosey to I-9 fields, four stops along the way. Members of PAX rotated exercises ranging from Burpees, scissor kicks, merkins, etc.
Pyramid of death- partner up, p start mosey in opposite directions, running a circle- when crossing each others begin with 5 burpees, next crossing; 5 burpees + 20 Merkins, next 5 burpees + 20 merkins + 20 squats, 4th time 5 burpees + 20 merkins + 20 squats + 20 LBCs- continuing dropping the burpees then merkins etc.
Handed over to Gizzard – where I lead Pax to playground so settle our debts.
Pay debt of 200 LBCs – can do a 2 for 1 deal with 100 BBSU- allowed to mix and match- While Partner 1 is exercising, partner 2 is running to steps and back. R&R until debt is paid.
Pay Debt of 50 Pull-ups – can do 100 Mike Tysons, R&R until complete.
Pay Debt of 100 squats- can do 100 dips, mix and match until complete.
Mosey to bridge- must pay toll. Crab Walk, bear crawl, lunge or sprint with 10 burpees to complete.
Mosey back to flag, stopping at tennis courts for 1 minute wall sit, stopping at second wall for BTTW.
Mosey back to flag
We successfully paid our debt to our body- getting stronger today. What other debts do we owe to others- who do we need to “Make right” with?
Prayer Requests- Shirley’s friend’s husband, Undertaker (from Wilmington safe travels) Check Please wife safe travels.
Announcements- F3 Fallen on Monday
Count-o-rama / name-o-rama.