It was a beautiful morning to get our body, mind, spirit right. YHC/QIC had a plan for some KB deck of pain. The pax did not know it yet but they were going to get some time to lead during the workout.
Warm Up
We moseyed to the circle area for to warm-up. GMs, Cotton pickers, Sir Fazio arm circles forward and back and some overhead claps.
The Thang
After the quick warm-up, we mosey back to the shelter to begin our routine. Before we started, I got Pandora on the iPhone rocking to some good ole AC/DC rock & roll on the speaker box to set the mood right. Pain routine is as follows:
| Set 1 | Set 2 | Set 3 |
| Diamonds: Goblet Squats | Diamonds: KB Swings | Diamonds: Nut Crackers |
| Hearts: Curls | Hearts: Lawn Mowers | Hearts: Tricep Kickbacks |
| Spades: Overhead Press | Spades: Overhead Press | Spades: Overhead Press |
| Clubs: Flutter Kick w/press | Clubs: American Hammer | Clubs: LBC |
| Aces: 10 burpees | Aces: 10 burpees | Aces: 10 burpees |
| Run/Walk | Run/Walk | Run/Walk |
After each run/walk, we would rotate so each pax can pull 5 cards and lead the workout. After Round 3, repeato back through. At 06:05 hrs after the set 5 run, we circled up to honor our favorite gal, Mary. Each pax lead their favorite exercise of 10 reps (IC or on their up).
Mary:
Freddie Mercury with KB press (2), American Hammer (2), WWII, LBC, Boat/Canoe
COT
Billy, EarharT, Frisco, Monkey Nuts, WWW
Count-a-rama: 5 Mehs
Announcements: Memorial Day Convergence at FOD. Start time is 07:00 hrs. All other AOs will be closed on Monday. It is a Veteran led workout. All three F’s will be completed. If you know of any veterans, please see if they will join us.
Prayer Requests: A lot of prayers for those on IR to get healthy quickly.
YHC took us out thank the Lord for the many blessings to be able to wake-up each morning to meet-up F3 style. It was a pleasure to lead the HIMs this grand morning. Until next time!