AO: Olympus
QIC: HT
PAX: HT, MP, Nano, BadaBoom, Monk, Sourdough, NAFTA
Warmup:
Stated warm up with a fellowship jog around the high school. Stop to stretch in the shade: SSH, windmills, cherry pickers, downward dog for calf stretch to up dog, then to hip flexor stretches. Continuing the jog, with high knee skips, then egg shell feet, finally arriving at base of hill stopping to catch our breath for a moment to sprint up hill to tennis courts. Then we walked over to track & field for the main event.
The Thang:
Once we found our tractor tires, Q gave quick lesson on tire flipping. Then rolled tires to shaded end zone. There we set up for 2 groups, 4 stations of 15 min AMRAP’s.
Station 1: 5 tire flips out & 5 tire flips back
Station 2: Bleacher run
Station 3: 20 Derkins
Station 4: Shuttle run 10, 20, 30, 40, 50 yards
Each group starts with 1 PAX at each station, then rotates stations after each completion, Q kept timer, as each tried to maximize reps within 15 minutes.
After catching our breath & quick water break, regrouped PAX for 3 rounds of legs: 20 monkey humpers, then 15 lunges
15 monkey humpers, then 10lunges
10 monkey humpers, then 5 lunges
Mary:
Rotated the lead around PAX for 6 minutes of Mary: Freddy Mercury, dead bugs, Bonnie’s torture, 7-merkin x, flutter kicks, LBC’s.
CoT:
Prayers for those traveling & their safe return.
MajPayne opening new F3 apparel order, be on the lookout.
Monk looking to start run group, look for chatter on news for time & location.
Monk looking to start weekly Fellowship to discuss Q-Source, more to be posted.
F3 The Capital 