Pax of 20 @Paradise City for the Toyota Tundra/Hoses workout.

Warm Up:

On the jog:  High Knees, Karaoke, Imperial Walkers, SSH, Hillbillies, Donkey Kicks, Merkins
Toyota Tundra:

8 Pax, 4 on each rope pulled the Tundra uphill x3

Hoses:

Remaining Pax, 4 to a hose, carried hose to the top of the ramp.  15 squats while holding the hose.   Carry hose to the bottom, drop it and do 10 Merkins.

Switch Tundra/Hoses groups. Rinse/Repeat

Tunnel of Love

Partner up.  1 Pax bear crawl to end of tunnel and then Peoples chair while partner runs to rocks and brings the rock back.  Tag out and swap.  Repeat with lunges/peoples chair.

MARY:

Good Mornings x10
LBC’s x20
Low Slow Flutter
Protractor
Freddie Mercury x15
Windmills
Plankorama 5 count per PAX

Announcements:

www.medals4mettle.org
If you have 1 or more medals from a race that you would like to donate bring them to an F3 workout and give to Java, Tofu, CHiPS, Emeril or Midget 4 Life

Prayers:

Gents please keep Crab Legs in your prayers on a daily basis

Verse of the Day:

Romans 8:28 NIV
And we know that in all things God works for the good of those who love him, who have been called according to his purpose