Warmup

As has been the custom for all 137 years that F3 has been active, YHC was held at knifepoint and told ‘everyone leads their first Q on their birthday,’ and so YHC did. It was magical, maniacal, meek, and military all at once.  Buffay was clearly not 100 percent health-wise. And Limburger clearly came freshly sheared, proving that there are barbers open at 4am. Pax wore shorts, which tells us that it’s gonna get a whole lot sloppier soon.

The Thang

Warm ups with 40 SSH, 20 arm circles, 25 imperial walkers, 25 squats

Mosied over in between two empty shopping cart racks in the parking lot, where Pax divided in group of 4 and group of 3, performed inverted row x40, Spiderman Crawl from one station to the other x4

Parking Space Tracers in between pull up stations, sidestepping in squat, alternating sides after each parking spot

ABC’s

Mosied over to another pair of stations… Step ups x40, Pull ups on knees, pulling rag hard, each hand away from the other x20

Ricky Bobbied x4, last man dropping to do 4 merkins before his sprint, singing Happy Bday on last two laps.

X40  PAX choice: lunge, squat, merkin, burpee.

Burpees x10

Hamstring stretch

Back stretch

Announcement: Wednesday night, possible meet, Hot Tin Roof?

COT: Prayers for Milton’s wife recovery

Prayers for YHC mom and stepdad surgery recovery.