It was a great morning today to kick off a solid week of F3! With no FNGs, we jumped right in!

WARM UP
SSH x 44
WMH x 12
Good Morning x 12
Batwing x 10 (LBAC, RLBAC, Seal Claps, OH Claps, OH Press)
Hillbilly x 12

THE THANG
With 12 PAX, we grabbed 3 coupons from YHC's truck, and moseyed to the track. On the track, YHC explained the Bump In The Rope workout. A four station workout, with 5 groups. The fifth group act as the timers, rifle carrying two coupons (for our groups of three, the third lunge walked). When the coupons were delivered to the next station, the carriers switched to the exercise at that station. The guys wrapping up at the station then carried the coupon to the next station.
Station 1 – AMRAP Merkins
Station 2 – AMRAP LBCs
Station 3 – AMRAP Squats
Station 4 – AMRAP Butterfly WW2s
After one full circuit, we moseyed back to Startex.

MARY
Flutter Kicks x 44 IC
LBC x 33 IC
Box Cutters x 22 IC
Heels 2 Heaven x 11 IC

COT
Upcoming Convergence with Greensboro and Burlington 4/30 at Red Oak Lagerhaus & Biergarten. There will be F3 and FIA in the house, Start is at 10:30.
Llama Llama and Porterhouse are co-Qing next week!
Wednesday is the 1 year anniversary at The Kings Dominion, Swamp/Castaway co-Q, with a hot breakfast coffeeteria at the site after the workout.

NAKED MOLESKIN
Yesterday was my 44th birthday. Thank you to the PAX that chose Devil's Ridge to kick off their week. It is a pleasure to be a part of this community, and as always I appreciate the opportunity to lead.

SYITG!