4 Years Done

PAX: Buckeye, Big Spur, Ray, Kiffin, SMCG (Respect), Swanson, Peanut, Cable Guy (Respect), Cock-a-boose, Deuce Bigalow, Peaches (QIC)

Conditions: Same as every other day in August

Disclaimer: Push but not to injury

Warm Up:

SSH x20 IC

1 Burpee OYO

IC x 10 both ways

2 Burpees OYO

TTT x 10 IC

3 Burpees OYO

IW x 10 IC

4 Burpees OYO

Hillbillys x 10

5 Burpees OYO

Mosey to Prichard/Bruin Air Press OYO for the six

Mosey to Nickel Pumpers for Monkey Humps OYO for the six

Mosey to Promenade for the thang.

Merkin Ladder from 1-21

Start with 1 merkin at S end of park, then 2 merkins at north end.  Do this back and forth till you get to 21.

Mosey back to Nickel Pumps for more Monkey Humpers

Mosey back to Prichard/Bruin for Moracan night clubs for the six

Mosey to the flag for


Flutters x 20 IC

Backscratchers x 10 IC

Dirty Dogs x 15 IC both ways




-Sign up to Q





-Kiffin is very loose after Vacation in Keys with wife

-Swanson loves Monkey Humpers but not in front of Nickel Pumpers

-Big Spur had perfect form on Merkins this am.

-Today was my 4th year of F3, thanks to all you guys for keeping me coming back, looking forward to the next 4.

Peaches out!

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