Knuckle Dragging Tour of HMP

Knuckle Draggers

Date: Wednesday, December 12, 2018
AO: Hugh MacRae Park
# of PAX: 7
PAX: Mayhem, Morpheus, Pony Express, Tiny Dancer, Wreck-it-Ralph, SOL & Gravity
QIC: Gravity

SSH x 20 IC
Cotton Pickers x 20 IC

The Thang:
Indian Run the long way to the Pull-Up Bars (down the one way toward the tennis courts, wrap back around to Freedom Way and all the way around the lake to the bars).
Partner Up:
Each partner completes 5 burpee pull upS (1 burpee + 2 pull ups = 1).
Go separate as Ships in the Night, meet on the other side and complete 20 partner assisted sit-ups
Find your nearest point of entry to Goose Pool Island and each partner do 20 box jumps.
Cross the bridge and do it again … mary on the 6.

M&M – mosey on the back path toward the tennis courts for 2 minutes, stop and do Mary. We did two Mary stops (heels to heaven & flutter kicks).

Arrive at the tennis courts:
Modified Dora 1-1
Partner A runs to the other side of the tennis courts and completes 5 donkey kicks.
Partner B completes:
100 dead stop merkins
100 LBCs

Mosey to the AO for Mary
Windshield Wipers
American Hammer
Hello Dolly
Freddie Mercuries

COT: continued prayers for Kim and Niles. Prayers that no person in the presences of the PAX acts like the Inn Keeper that didn’t make room for Jesus in their life. Prayers for military and first responders.

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust


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