12 Pax (including 1 FNG – welcome Cream Corn!) braved the stormy forecast for a little flight training. Unfortunately the forecast was wrong (imagine that!) and the PAX observed no Thunder during Roger Roger’s Q. However it was slightly colder than expected. But a quick warmup got everyone past the preflight checklist!
WARM UP
Jog to hill (chandelles), to stairs (descend/ascend), to parking lot, circle up.
SSH (x25)
Imperial Walkers (x20)
Good Mornings (x10)
Windmill (x15)
Merkins (x10)
Deconstructed Burpees (x10)
4 Corners of Parking Lot
Sprint to 1st corner – Merkins (x10)
Shuffle Right to 2nd corner – Squats (x20)
Backwards shuffle to 3rd corner – Jumping Lunges (x10 each side)
Shuffle Left to starting position – LBCs (x20)
Repeat – Round 2 same as Round 1
Repeat – Round 3 but this time normal sprint to each corner, 10 Merkins each corner.
End with LBCs (x20)
THANG
Jog over to stairs – down & up stairs
Round 1- both feet hit every step
Round 2- bear crawl up stairs
Jog over to playground
Incline Merkin (x10), Derkin (x10), Dips (x10)
Repeat, reducing by x2 each round
Circle up for Mary
Low Slow Flutter (x20)
LBC (x25)
Box cutters (x20)
Chilcot plank circle – each PAX count to 10
COT
Announce: F3 Men’s Group – 33 Series – Manhood – Thurs nights at RR’s house 7:30
Prayer Requests:
Crab legs wife – continued healing
Banana Seat – doctors watching small area from surgery but overall CT scan came back well.
Strengthening of our F3 brothers & our families! To lead and serve in our homes, work & communities!
Q-Roger Roger
