When: July 12, 2019
Where: Southwood
QIC: El Jefe
The PAX: Sleepy, Ron Swanson, Antonin, Visa, Little Debbie & Tron
LORD’S PRAYER
WARM UP
STRETCHES
THE THANG
Pax completed the Front 9 at the Southwood Golf Club. We stopped at each tee box for a quick exercise. Shake and Bake on Par 4’s. Plank/Reverser Plank/6 inchers/Heels to sky while waiting for pax to complete sets.
- Hole 1 – Par 5
- 50x – Crunchers
- Hole 2 –Par 4
- 40x – Shoulder Tap Merkins
- Hole 3 – Par 3
- 30x – Big Boy Sit-Ups
- Hole 4 – Par 5
- 50x – Prisoner Squats
- Hole 5 – Par 4
- 40 Yard Mama Bear Crawl (5 merkins, 5 yard bear crawl, 5 merkins…..)
- Hole 6 – Par 3
- 30x – Groiners
- Hole 7 – Par 4
- 40x – Flutter kicks
- Hole 8 – Par 4
- 40x – Drop Dead Merkins
- Hole 9 – Par 4
- 40x – Monkey Humpers
Mosey back to Ol’ Glory
COT
Q reflected on his 2nd F3 anniversary. Others chimed in. Popsicles were served. Prayers for AOL’s wife as she goes to Bascom Palmer Eye Institute in Miami for vision issues. Little Debbie has Q at Winthrop of Wednesday for 12 Days of Christmas in July. Dress festive! Also check out the Facebook for info on upcoming Moon Ruck. Ron Swanson has Q next week in Southwood
PRAYER
PLEDGE OF ALLEGIANCE