Beautiful 41 degree morning. All alone with the entire field to ourselves as dawn shifted to morning and cold became warmth.

WARM-UP
1 Lap around the field
SSH x 30
IW x 10
MT Climbers x 20
LBACs x 10, reverse x 10

MAIN EVENT
DORA – exercise by partner 1 while partner 2 runs forward to mid-field and backward on the return. Then alternate. This is timed at 3 mins.
First – Burpees
Second – Lunge Jumps
Third – Dry Docks
Fourth – Merkins

Partner holds ankles for 25 sit-ups each
Burpees x 10 while partner does Tuck Jumps, then switch; rinse and repeat x 3

Hail Marys
Frisbee throw with run until hits the ground. Then alt mode of travel:
First toss: Bear Crawl. Second toss: Crab Walk. Third toss: Lunge Walk. Fourth toss: Lung Walk

Sin Nombre Routine – start at the goal line
Lt Dan to 18 then WW2 x 20, run back
Lt Dan to blue line then WW2 x 20
Lt Dan to midfield then WW2 x 20

Fellowship Lap

MARY
Hello Dolly x 20
Superman x 10 s
Russian Hammer x 15
Superman x 10 s
5 s low plank ring
30 s low plank together
Superman x 10 s
Slow Freddie Mercuries x 15
Charlie Angels x 5 IC each side

COT
Spitz asked for prayers and thoughts for his young cousin who recently and tragically passed. We cherished and acknowledged the opportunity to work together. Partnering allows us to push ourselves but also care for our partner (who is pushing those Burpees while we run). It is a lesson in balance between what we do for ourselves and, at the same time, others. This is what makes F3 what it is and awesome.