Shakin Not Stirred


Slow warm up run to start, circle up for some warm up.

Merkins, Cotton Pickers, Plank Jacks and Superman.

The Thang:

4 Corners, Merkins, Burpees, American Hammers and Carolina Dry-docks.

Then short run to Rock Pile, Partner Dory with rock, 100 Curls, presses and squats.

Start run and did some more Burpees and Dying Cockroach

Finished with some Mary



FNG’s Punch Down and Chalkboard. Welcome to F3 Great support for these men from the PAX, very impressive.

Closed with prayer.




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