The sweat was earned!

When: July 9, 2021

Where: Southwood

QIC: El Jefe

PAX:  AOL, Blue Moon, Focker, Frenchy, Geronimo, Monty Python, Mr. Belding, Mr. Emcee, Polo, Ron Swanson, Singlet, Sleepy, Visa & FNG Daniel Sanders (1^st post)

LORD’S PRAYER

STRETCHES

• 10x SSH’s

THE THANG

Pax completed the front 9 at the Southwood Golf Course for El Jefe’s 4^th anniversary of F3.  The weather was hot and sticky.   We stopped at each tee box for a quick exercise.  Shake and Bake on Par 4’s.  3.25 miles traveled.   Great push men!

• Hole 1 – Par 5
  • 50x – Air Squats
• Hole 2 –Par 4
  • 40x – Merkins
• Hole 3 – Par 3
  • 30x – WWII’s
• Hole 4 – Par 5
  • 50x – Air Squats
• Hole 5 – Par 4
  • 40x – Mama Bear Crawls
• Hole 6 – Par 3
  • 30x – Groiners
• Hole 7 – Par 4
  • 40x – F3 count Flutters
• Hole 8 – Par 4
  • 40x – Monkey Humpers
• Hole 9 – Par 4
  • 40x – Alternating Lunges

COT

PRAYER – Geronimo

PLEDGE OF ALLEGIANCE

Upcoming SW Q’s

• Tuesday 7/13 – Mr. Kotter – Bring a ruck or cindy
• Friday 7/16 – Mr. Belding – VQ!!!!