Great show in the foggy, wet, cold morning.  Can’t think of a better way to start my day than to lead you fellas for 45 minutes.  YHC spent too much time on the F3 website last night and brought some new stuff for the PAX at Rameses this morning.  Fun was had by all.

Run to church lot

Warm Up:  SSH (60) – would have been 50 but Side Effects wasn’t warm yet, Arm Circles, GMs, Imperial Squat Walkers, Merkins

Run down to Tennis Courts

Thang:  BLIMPS stopping between tennis courts for stations:  5 Burpees, 10 Lunges (each leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats, Lo Bear last court then sprint to start and plank it out.

Repeat BLIMPS except Lo Bear between all stations.

Jack Webb with 4x multiplier (thanks Burt), 1 Merkin, 4 Air Presses, 2 Merkins, 8 Air Presses…10 Merkins, 40 Air Presses.

Last BLIMPS running between stations and Lo Bear last court.

Partner up for Wheelbarrows, two courts then switch.

Run back to upper lot

Mary:  LBCs (25), Protractor with Long Slow Flutter, Rocky Balboas (15)

COT:  Coco took us out