Major Payne boys (Pride Rock) – 2/14/18

Welcome to F3
AO Pride rock
5 core principles
Q- Mickey
PAX- Pixar , hedgehog (respect ) , gadget (respect ) , H2 (hate ) , colonel thanks for the assist , Brita , Nails, Bluto , Gap, bagels , splinter
The thang
Side straddle hops 10
Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel calling out 3 push-ups repeato

Squats 10
Wide Merkins 20
Shoulder presses 30
Mosey 1/4 mile with colonel up downs

Donkey kicks 10
Diamond Merkins 20
Shoulder press 30
Mosey 1/4 mile again

Lunges 10
Plank jack up downs 20
Shoulder press 30
Mosey 1/4 mile

Bear crawl one way do 1 push-up crawl bear back up to 10 with 5 push ups at both ends

6 mins of Mary all one min a piece
Freddie Mercury
Super man
Rocket man
Plank 60
Pickle pounders
Partner sit ups
Get to know the 6 . It was bagels he was grateful to come out and enjoy f3 with the PAX. He was head locked by Klinger and came on the first workout in May .
Moleskin – we had a great group of 12 disciples show up and show out at pride Rock . It was soaking wet but it didn’t dampen our spirits . Thanks to hedgehog for always pushing us and being such a positive part of this PAX.
A lot of thoughts and prayers from hedgehog for kids in Florida after the shooting tragedy, Bluto going thru life changes , Troops from Brita, and sideshows mother recovering . Sorry if I missed anything .

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