26 of Talla-Nasty’s finest posted at Cascades Park for the weekly edition of The Falls AO. Passerby walkers observed the following :
F3 Core Principles and Mission Statement
Lord’s Prayer
15 SSH IC, 15 Merkins IC
Mosey to parking lot
Various 11’s variations across a stretch of the parking lot
First 11’s : Squats and Merkins with Bernie Sanders for the travel
Second 11’s : Jump Squats and Shoulder Taps DC with side shuffles for the travel
Third 11’s : Lunges DC and WWII’s with sprints for the travel
Fourth 11’s : Plank JAX and Hello Dollie’s 4 Counts with sprints for the travel
Fifth 11’s : Groiners and Flutters 4 Counts with Bernie Sanders for the travel
Mosey BTTF
2 minutes of Burpees
Numbers, Names, Announcements, Prayer, Pledge of Allegiance
NMMS : Man, it was good to be back in my old stomping grounds after moving away 3 years ago. A lot of growth and new AO’s but still a lot of the same core guys posting. Enjoyed catching up with the guys over coffee after the Q. I’m thankful for F3 and the friendships formed both in Tallahassee and in Richmond
