THE SCENE: It was pretty much the best weather ever.
F3 WELCOME & DISCLAIMER: Done.
SSH x 25
Imperial Walkers x 20
Daisy Pickers x 20
We mosey’d to the old Morg stomping grounds parking lot… this was a re-hash of my VQ so we had to do it at the original location, too.
Partner up for DORA-123 – while one partner does the exercise, the other runs around the parking lot islands.
- 100 x merkins
- 200 x BBSU
- 300 x squats
Rinse and repeat with some modifications (for difficulty and time):
- 50 x Carolina Dry Docks
- 50 x Crunches
- 50 x jump squats
Next, I gave the opportunity to have a breather… for each correct F3 core principle stated, we could walk to the next light versus running. All 5 principles were given so we walked 5 lights and then ran to the middle parking lot.
- 20 dips in cadence
- 20 calf raises in cadence
Finally, mosey’d back.
- 20 American Hammers
- 20 Flutter Kicks
- Woodpecker led us in 20 Hello Dolly’s
- Sleep Number led us in 20 Jane Fonda’s (10 on each side)
COUNT-OFF & NAME-O-RAMA
Woodpecker, Puddle Jumper, Sleep Number, Esquire, Siemens, Wall Jumper
CIRCLE OF TRUST/BOM:
Given that it was (close) to the anniversary for my VQ, I thanked everyone for continuing to push me over the last 1.5 years now.
Did I mention this weather was pretty much the best weather ever? Because it is.