Weather: 52 degrees with light breeze
AO: Annapolis
QIC: Counselor (VQ)
PAX: Almanac, Agassi, Chew Toy, Countdown, Dreadsquid
Warm-up:
Opened with disclaimer, mosey to garage and up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).
The Thang:
After a mosey to the 2nd floor garage. The PAX began cardio circuit training with no break until the end of each round. The circuit included three rounds of:
Side Straddle Hops (40)(30)(20)
Bear Crawls (20)(25)(30)
Lateral Shuffle 3 step/Agassi (30)(25)(20)
Forward Lunge Twist (10)(16)(20)
Basic Burpee (No Jump) (25)(20)(15)
A Skips (30)(40)(50)
Lunge Squat (30)(40)(50)
Bonus:
Bear Crawls (22)
Basic Burpees (22)
CoT:
Count-o-rama, name-o-rama, announcements: upcoming 2nd F event on 9/24, and words of wisdom ending in group prayer.
F3 The Capital 