Weather: 59 with a slight drizzle and wet parking lot

Disclaimer and then mosey around parking lot to flag

Warmup

•   SSHs IC x 10, Arm Circles IC x 10, Circle Arms IC x 10, Finkle Swings OYO, Imperial Walkers IC x 10
  Dial up stretch

The Thang

Sept. 29th is National Coffee Day!! Because of potential for rain, all exercises were done under front entrance covering with mosey in parking lot.

Solid elevator/phone holding music playlist called Coffee Beats…Note: Dutch Oven wanted to dance because he thought it was so good

• C – Carolina Dry Docks (feet on coupon) with mosey to Crunchy Frogs (7’s)
• O – Overhead Coupon Press with mosey to Oblique Crunches (7’s)
• F – Front Raise with Frankenstein Walks to Flutter Kicks at light post (7’s)
• F – Five Flying Squirrels OYO, no mosey
• E – Elf on the Shelf  with mini mosey to adjusted E2Ks (misinterpreted by Q) (7’s)
• E – Elevated Plank (feet on coupon) until 6:15

Sneaky 2 miles of Mosey with the above beatdown

Prayers

• Lilo’s aunt battling return of cancer
• Chew Toy family guidance
• Ragnar race for Hops and Mai Tai

COT

• A great 1st year of F3 for Mai Tai with ups and downs personally.  Goal for year 2 is to not have to modify exercises anymore.  Thanks to all F3 Philly new friends and brotherhood