I was sorry to hear about Jasmine’s injury but more sorry to hear The Heights might be a full running workout so YHC decided I needed to step up

Warm up: the usual. I was still setting up the field when 5:30 rolled around so in normal F3 fashion- someone stepped up and started some SSH. Thank you whoever got us started!!!

The ME:
This is a workout I’ve done before but it’s a great workout to let folks go at their own pace and modify as necessary.
At each of the four corners of the field, there were four cones with one cone in the middle of the entire field.
At each cone preform 10 reps of a particular exercise and then sprint/ mosey to the next cone. Finishing each station would then put you at 40 reps.
Before moving to the next corner, head to the center cone to knock out 5 burpees. As Knope mentioned, it seemed like we were worshiping the cone. In reality, we all “worship” the burpee. The cone was just a place holder…
The exercises at the corners were: merkin, LBC, squat, and SSH.
After a few rounds, YHC found everyone had stopped at the center cone and were in low squat hold. Perfect time to do some man-makers.
YHC and M have been watching Cobra Kai (pretty darn cheesy show but that’s the purpose of Netflix)… I noticed during a scene that they were doing a series of punches and then dropping down to what appeared to be a burpee. So I had a thought of introducing a “Cobra Kai burpee”. We tried it to mixed reaction from the PAX. I need to refine it and introduce it to the workout library.
It was getting ready to head to Mary but YHC realized there were cones all over the field that needed to be picked up. We had a fellowship mosey around the field as the cones were collected up.
YHC is a F1 fan so as we were running, if YHC said “box, box” we would stop and knock out three burpees. During a race if a car needs to enter the pit area, that is the command over the radio to the driver. During our mosey, I shared some facts about the current world championship team- Red Bull with a Dutch driver. Theologian was pretty darn proud of Red Bull’s driver- Max Verstapan.
After the cones were picked up, we headed back to the start for some Mary
Mary: flutter kicks, heals to heaven, and LBC
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YHC took us out
Thank you for everyone that posted. It’s always a great way to start the day. It’s kinda like a good breakfast starts your day off on the right foot- posting might not guarenteee a perfect day but it sure helps.