AO: Compound
QIC: Hightower
The PAX: HT, Prius, Buffet
Warmup:
15 cadence count SSH’s, Arm Circles forward and reverse, calf stretch, them mountain climbers. Followed by Fellowship pace jog to parking deck by MOM’s.
The Thang:
YHC wanted to pay tribute to Coco from Churham, who had the Q of my first F3 in Hillsborough. He totally smoked me so bad that I was totally hooked on F3.
Start on the bottom of the parking deck, as our Base. Here we did 5 burpees, then sprinted to top of ramp. There we did 1 minute of Mountain climbers. Then jog back to Base. At Base 5 burpees, then sprint to next level up the parking deck. There we did 1 minute of Side straddle hops, followed by 1 min of mountain climbers. Recovery jog back down to Base. At Base do 5 burpees, then sprint to the next level up the parking deck. There we did 1 min of Monkey Humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base. At Base we did 5 more burpees, then sprint to the next level up the parking deck. There we did 1 min of
Merkins, 1 min monkey humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base for recovery. Since we ran out of time, once we got to Base we did 5 more burpees, then sprinted up to the next level of the parking deck, finally jogged back down for recovery.
Mary:
Ran out of time, so PAX jogged back to middle school field for COT.
COT:
YHC spoke about the need for change! Best way to accomplish change is to get out of your comfort zone. Gratitude to PAX for coming out in the cold and pushing their comfort zone, looking for Change.
F3 The Capital 