Great morning for an F3 beatdown. As the slight fog dissipated and gave way for ominous storm clouds, the men of F3 Baton Rouge commenced “The Thang”.

Warmarama

1. Stretches-oyo
2. SSH-15 reps
3. Derricks- 7 repsperleg
4. Lounge Act- 15 repsperleg
5. Alarm Clock- 10 reps

The Thang

1. Lap around track, end at playground
2. Pull Ups/Al Gores/Low Planks- 4 pull ups while others Al Gores, 3 pull ups while others Al Gores, 2 pull ups while others low plank, 1 pull up while others low plank
3. Mosey to sun-dial
4. Freak Nasties-15 reps
5. Ring-of-Fire- lunge forwards once around outer brick circle then lunge backwards once around
6. Indian run to hill
7. Merkin Jax- 5 merkins at bottom of hill and 1 plank jack at top. Then 4 merkins and 2 plank jacks. Continue until 1 merkin and 5 plank jacks.
8. Indian run to sun-dial
9. Bat Wings- 20 reps forwards arm circles, 20 reps backwards arm circles, 20 reps seal claps, 20 reps overhead claps. Keep arms raised in between exercises.
10. Mosey to shovel flag

Mary

1. Freddie Mercury- 15 reps
2. American Hammer- 15 reps
3. Jane Fonda- 15 repsperleg
4. Leg Lift- 21 reps
5. Superman- 20 reps

COT

Prayers for those with new and past lost loved ones during this Christmas season. Prayers for work and home life success. Thanksgiving for everybody who woke up this morning and our ability to be at peace with all men.