Warmup
In Cadence
Imperial Walkers
Windmills
Mosey to Parking garage
Complete total reps as a group/team then proceed to next exercise. Some completed more reps, some completed a few less but all completed as a team.
100 Merkins
Ran to the top of the parking garage
200 American Hammers
Ran to the bottom of the parking garage
200 Squats
Ran to the top of the parking garage
-At this point the security officer met us at the top and reminded us to be very careful due to the fog that was thick in the area and we were difficult to see.
300 Air Presses
Ran to the bottom of the parking garage
200 Suitcase crunches
Ran to the top of the parking garage
300 Lunges (1 is 1)
Ran to the bottom of the parking garage
100 burpees
Mosey back to the flag
COT
Announcements- Q Source will be starting next Monday at 0600, location TBD
F3 The Capital 