Free Slurpee’s on 7-Eleven

10 guys came out for Bandit to put a deposit down on hump day. We can now feel better about stopping for free 7-Eleven Slurpee’s when our stomach’s growl this afternoon. It’s always an honor to lead Bandit or any other group of F3 PAX. The workout:

Warm up run into Freedom Park


backwards run

Circle up in Parking lot by train

Side Straddle Hop 25x, Merkins 15x, Mountain Climbers 15x

Mozy to Freedom Park Nature Center

10 jump squats at bottom of hill and Burpee’s 7’s at top

Mary 50 LBC’s

Mozy to Freedom park lake for 1 lap around lake of Indian Runs

Mozy over bridge to amphitheater stage for wall sits, Russian twists 20x, Peter Parker 20x, Heels to Heaven 20x, return to wall sits

Mozy to base of steps

Derkins 10x, up steps, underhand pull-ups, around side for 10 donkey kicks, back down for 10 dips. We did this 3x

Mary planks, Right arm/leg, Left arm/leg, return to plank

Mozy to parking lot by train

Full parking lot sprints 3x

Backwards run down drive to stop sign

25 LBC’s at stop sign, return home.

No announcements today…I look forward to seeing you all in the gloom in the near future.



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