For my first Cougar Q, I led 16 PAX through a Burpee Ladder, AMRAP Pull-ups, 3 rounds of 3 exercises at the rock pile, and some Dips and Step-ups on the wall.

Warmup:
Side Shuffle Hop, Willie Mays Hays, Imperial Walker, Arm Circles, Manafort Good Mornings

Main Event:
Mosey to the track for a fellowship lap and then met on the field for a Burpee Ladder – 1 Burpee, run to midfield, 10 Squats, run back (then walk it up/down).

Mosey to the Pull-up bars where two PAX did AMRAP Pull-ups while the rest did an exercise of their choosing.

Mosey to the rock pile for 3 rounds of Curls, Overhead Press, Tricep Extensions with rocks.

Mosey to the wall for 2 rounds of Dips and Step-ups.

Mary:
Flutter Kicks, Supermans, JLos, Plank for the last minute

Announcements to support the Public School Foundation making breakfast burritos for our teachers on 4/28 (contact Rudy for more info) and Manafort's birthday.

COT:
I shared my gratitude for F3 and urged everyone to use the strength we get from these workouts to be the best we can be.