Simple but effective…so they say

12 Pax came out for a little simple work in the cold gloom.

DISCLAIMER

PRAYER

COP

SSH IC x10

Imperial walkers IC x10

Hillbilly walkers IC x11(QIC forgot to stop)

LBAC forward IC x10

LBAC reverse IC x10

THE THANG

The pax moseyed to the 3 level parking lot at the side of the school.  The QIC broke down the thang for the post.  Start at the top level there are 3 stations.  Complete the prescribed exercise at each station.  Mosey to the bottom level where there are 3 more stations.  Complete the prescribed exercise at each of those stations.  Sprint back up the hill.  Rinse and repeat until time. Exercises below are in order of stations.

• 20 block curls • 10 merkins • 20 squats • 20 LBCs • 20 walking lunges(1 each leg) • 5 burpees

MARY

No time as the QIC overshot the time!

CIRCLE OF TRUST

PRAYER

MOLESKIN

As another year has come and gone.  I more and more appreciative of the support and accountability I have gained from this group of men in the last 4 years.  Johnson City and East Tennessee as a whole is better because of F3.