9/1/19 marked 2 years of F3 for YHC. A bit tardy on the anniversary Q and a birthday this week aligned the stars to sign up for my first Northern Province Trip Nip! As last year, this one was inspired by the FNG post at Duck-and-Weave where Floyd was on his Master Q quest.

Warmup: Mosey to traffic circle. SSH IC x 36, LBAC IC x 10 forward/rev, through the legs IC x 10, WMH IC x 10. Mosey to Cates Creek Park.

Thang: 2 triangles set up on soccer field using cones. 10 pax split into 2 groups. Round 1: group 1 bearcrawl to each cone, 20 merkins at each cone, run to far end of field (near soccer goal) for 20 burpees. Group 2: crawlbear to each cone (separate triangle), 20 merkins at each cone, run to playground for 20 pullups. Flapjack. Round 2: group 1 lunge walk to each cone, 20 air squats at each cone, run to soccer goal for 20 tuck jumps. Group 2 walk lunge to each cone…20 air squats…run to playground for 20 swerkins. Flapjack. After/between rounds Pax would plank until 6, a few times added in LBCs or flutter until 6 arrived. Pax Ricky Bobby from park, up Cates Creek Pkwy, R through neighborhood, over bridge and up hill to shovel flag.

Mary: Flutters IC x 20, LBCs IC x 20, Hammers IC x 20, T-bones IC x 15.