It is always an honor and privilege to lead the men of F3 and especially at Kenan. Fortunately, the worst of the rain held off for the workout and it was an impressive turnout.

Warmup: SSH, WMH, Manafort GM, IW, HB, ACs, OC, Michael Phelps, MC, PP, and slow merkin

The Thang 1: Ramp it up!
PAX went into the stadium to work out using the ramps. Began at the bottom by doing dips, derkins, and erkins (10 of each) before travelling up to the top of the ramp. Mode of travel first trip was mosey. At the top of the ramp, repeat the 3 exercises before travelling back down. 2nd trip we added LBCs (IC) and WWIIs (single count) to the other exercises. 2nd mode of travel was lunge walk. 3rd was backwards run and 4th and 5th were running (50% then 100%).

The Thang 2: Stadium steps
PAX went down to the field, spread out and did the steps – slowly at first. 2nd trip was faster and 3rd trip was fastest.

Mary: Flutters, HH, Plank, cobra, stretching, low plank hold.

COT: Prayers for Lightweight's FIL; Cloudbuster, CPR classes, and The Wolf.