We talk about “no man left behind” in F3, but we don’t always practice it. To be clear, I’ve never lost a PAX during one of my Qs. Sure I almost lost an entire group at the Big Dance to a Tesla, but close calls don’t count. That being said, it can feel like you’re getting left behind when attempting to keep up with some of the rockets we have in Churham. This plan attempt to keep us together.

Warm Up

Arm circles, hillbillies, ssh, mountain climbers, pulse squats, pulse merkins, 20 burpees to recognize Smeagle’s tardiness.

ME

Mosey’d to Rigsbee and Morgan St. and partnered up.

• 1 hold plank while 2 bear crawled to the next street light. 2 planks until 1 bear crawls to catch up. 20 flutters IC.
• 1 holds table top while 2 crab walks to the next street light. 2 holds table top until 1 crab walks to catch up. 20 LBCs IC. 
• 1 low squat hold while 2 lunge walks to the next street light. 2 squat holds until 1 lunge walks to catch up. 20 hello Dolly IC. 

We then Mosey’d to the new parking deck on the corner of Rigsbee and Morgan.

• Sprinted the fist big ramp.
• 1 did SSH while 2 other did traveling burpees. 2 then did SSH while 1 brought up the six with traveling burpees. 10 Fish out of water IC.
• 1 low squat hold while 2 lunge walked it. 2 then held low squat while 1 lunge walked to catch up. 10 Fish out of water IC(other side).

We then Mosey’d back to the start NOT to do 9 minutes of flutter kicks. Men got their spot along the wall.

• Single leg step up 10 IC; repeat other leg
• Split squats 10 IC; repeat other leg
• Slow count squats 10 IC
• Derkins 10 IC
• Erkins 10 IC
• Dips 10 IC

Mary

50 flutters, 20 mountain climbers, 20 LBCs, 10 burpees