This is the fourth version of the community q and so I decided to give it a little more structure with the following parameters. 5 minute warm-up, roughly 15 minutes of blocks, roughly 15 minutes on the hill, 5 minutes of Mary. After every 3 exercises, we paired up and two pax did AMRAP pull-ups as part of the pull-up challenge month while the other Pax took a lap. Here is how it shook out.

Warmarama led by Vice- SSH, WMH, Arm Circles, Michael Phelps

Over to the Blocks- 

Squeezebox- 15 overhead press

Atta-Boy- 20 Goblet Squats

Pookie- 15 IC curls

Spooky- 10 Blockies OYO

Gunny- 15 Urchins

Funny Bone- 15 KB swings

Spam- 15 single arm rows- both right and left

Green Acres- One legged squats on block both right and left

Vice- Arnolds- 15 SC and 10 sec quick max reps

Code Brown- Jump touch over the block

Over to the hill-

Squeezebox- 15 homers

Atta-Boy- Side lunges with block

Pookie- Bear crawl up the hill- crawl bear back down

Spooky- triple jump burpees

Gunny- Flutter Kicks with Block overhead

Funny Bone- Yanni Merkins

Spam- LBC with block

Green Acres- Balls to the wall with a 10 count

Vice- Arnolds- Tricep extensions

Code Brown- Bonny Blairs

Mary- Spooky led us in some boat and canoes with motors, Pookie led us in some mountain climbers and that was time

COT- We named our FNG- Code Brown and reminded our new person of the 5 core principles of F3, Meal train is available for Yurt and his family and the run for Malawi is this Saturday the 23rd at Southern Village green