Marshan led the GOAT, F3’s preeminent running workout, on a very rainy day.

Warm Up

• Side Shuffle Hops
• Toe Touches
• Merkins

The Run

We hit the parking garage.

• Ran the ramps to the top, took a 10 count, ran down.
• Ran the stairs to the top, took a 10 count, ran down.
• Ran the ramps to the top, took a 10 count, ran down.
• Ran the stairs to the top, took a 10 count, ran down.

Then the pax partnered up. One partner ran up the ramp backwards while the other partner did 5 burpees and sprinted to catch partner one. When partner one was caught, roles were switched – to the top.

Pax ran to the basement and then back to the cars. Fun was had by all.