Key West was not in the House…but we had another Florida Gator show up at Danger Zone this am…..FNG with a last name of Howard…so what a better F3 name than Chad….hanging or for our Chad whose F3 name is Howard. Is there such a thang as name equilibrium?

We kicked off the a pleasant morning with the following.

Warm up

Lap around the field…hoping Wonk will show.
SSH x 40
FAC x 20
Plank jacks x 20
tai bow x 20 each side
Mike Tyson’s x 30
Good Mornings x 30
Fast feet x 20
Mountain climbers x 20


Mosey to the pavilion

Incline Merkins X 20
Jump squats x 20
Decline Merkins x 20
Steps up x 20 each leg
Incline Merkins X 20
Jump squats x 20
Decline Merkins x 20
People’s chair x 1 min
Mike Tyson’s x 20
Incline Merkins x 15
decline Merkins x 15
Merkin Circle o pain…around increasing from 1-5 reps.

Mosey to the trail and the steps

Teams of 2

Jacobs Ladder x 5
Steps with burbees at top 5, 4,3, 2, 1
Team at the bottom planks, Russian hammer, sarkozy, Putin and planks

Jog to the field


WW2 sit-ups x 25
Rosalinta x 30
High low flutters x 30
LBC x 20


Great to have Chad in the mix.
Danger Zone is quality not quantity.

CK closed with a great prayer.


Leave a Reply