10 Pax arrived on time for a beautiful, pollen packed morning at Conjunction Junction. Today we would utilize all of the main parking lots that the schools have to offer.

Warmup

In the Seawell Elem School main lot

• SSH
• Imperial Walkers,
• WMH, (along with ShakeIt’s arrival)
• SSH again (for ShakeIt)
• Arm Circles,
• Merkins

The Thang

Mosey to the CHHS student parking lot for a Four Corners drill, though nothing like Dean Smith would have run. Around the parking lot:

• Run to corner 1 – 10 Burpees, and return to start, plank hold
• Run to Corner 2 – 20 LBC, Corner 1 – 10 Burpees, return to start, plank hold
• Run to  Corner 3 – 30 AirSquat w/ Overhead clap; Corner 2 – 20 LBCs; Corner 1 – 10 burpees; Start – plank hold
• Run full lap back to corner 4 (Start) – 40 Freddy Mercury’s, Corner 3 – 30 Squats, Corner 2 – 20 LBCs, Corner 1 – 10 Burpees, Return to start, Plank or pick up the Six.

Mosey to the lot at the back of Smith Middle School to the benches by the lunch room.

• 20 dips
• 10 “RowBarrows” – My invention(?): Partners get in wheelbarrow position. Cadence count : on 1/2 down man does a Merkin; on 3-4 count up man does a row, lifting partner’s legs. Repeato…
• 10 Dips
• 10 RowBarrows

Mosey to the front lot of Smith Middle

• “Paint the lines” on the parking lot with BearCrawl/Crawl bear
• Pax spread out along the parking lines, and in bear crawl, crawl bear and side crawl, followed the parking lot lines – forward, backward, sideways to the next parking space. Added 2 Merkins everytime you hit an intersection of lines. This was a little chaotic, but served its purpose for some shoulder burn. Fortunate for the Pax, ShakeIt forgot his gloves and was slowed by the painful loose gravel. This gave the rest of us a chance to keep up and not get run over.

Mosey back to Seawell School drop off circle

• 9 Dips and 11 Irkins

Mary

• American Hammer
• Flutter Kicks
• LBC
• WWII
• Plank hold Ring of fire

Announcements

– The #conjunction-Junction Q sheet is wide open and needs your leadership*. (Kudos to @Slug who stepped up for next week and will celebrate his F3 Anniversary with his VQ). @DeanWormer pointed out that a fundamental tenet of F3 is leadership, and all Pax should push themselves to lead. There is no perfect workout and we’re all in this together for support. If you are new, feel free to seek out a Co-Q. Sign up here: https://goo.gl/7gKYt9

*YHC noted that many of the Q sheets are very sparse and need your help. Mega Doc with links to all the Q Sheets is here: https://goo.gl/kwGxkT

Name-a-rama (almost forgot this one)

COT