Warmup

SSH x 25

Little baby arm circles x 10

reverse arm circles

willie Mays Hayes x 10

Mosey to parking lot towards reservoir

11’s

PAX ran up and down the sloped lot there while doing Merkins at top (1) and Jump Squats at bottom (10), until 10 merkins and 1 JS

Mosey over to the Chem Lab building

Alternating Balls to the wall and Peoples chair

Mosey back to Whitford Drive

Sprint up the hill – Theologian gave an all out effort here and Banana Split dug deep to almost gain the lead but just quite couldn’t get it done.

Solid effort to all the PAX here

Mosey to track

400 meter dash

Mosey to startex

MARY

flutter kicks x 40

heels to heaven x 20

Fin

Thanks to all who came out today especially the father son duo from KC Headband and Biscuit.  Love seeing Headband (13) enjoying trying to improve in the gloom.  What a great spirit he brought to the group and set an example for us to have a thankful and positive outlook for the day by just simply being thankful to be out with brothers pushing each other to further limits.  I truly love this about F3, the ability of the experience that can span generations, and it doesn’t discriminate by age.  I wish I had this growing up, but I’m glad we have it now.