Posted on Behalf of QIC Prancing Horse:

Warmup: SSH, Hillbillies, Good Morning, Windmill, Arm Circles

The Thang: Break up into Team 1 and Team 2. Team 1 does 1 burpee, sprints half a lap 2 burpees, etc, up to 10. Team 2 does 10 burpees, sprints half lap, 9, etc., down to 1. *In true F3 fashion, the initial finishers either led another exercise at the finish line, and/or circled back to pick up the 6’s for both team.

Rinse and Repeat but with air squats, Team 1 down from 10 and Team 2 up from 1.

To the playground for 25 “nose to the wall” air squats x 4, and 5 pull-ups x 4. People’s chair for 1 minute.

Bear crawl halfway to Mary, crawl-bear the rest of the way.

Mary: Heels to Heaven, American Hammer, LBCs, Long Slow Flutter.

COT