The rain paused for a moment as the 4 Pax members gathered around the shovel flag. The ground was damp from the thunderstorms the night before. Rain or shine as the F3 mantra goes, there will be exercises! This morning we were thrilled to have Cortes lead the Pax in his VQ with YHC co-Qing the end. Here is how the morning unfolded.

Warm-up

• SSHs 20 in cadence (IC)
• Annies 10 IC
• Willie Maze Haze 15 IC
• Good Mornings 10 IC

The Thang

Mosey to Park for some Bearcrawl 1-2-3 partner fun. The Pax partnered up. The goal was to get to a combined 100 Merkins/200 LBCs/300 Squats as a team of two. 1 partner would bear crawl across the parking lot and back to relieve his partner who would be chipping away at the 100/200/300 goals. We crushed it.

We Ricky Bobby’d out of the park and up the hill by the mailboxes. New territory from our VQ.

• Crab walk to mailboxes
• Mosey back to top of hill
• Lung Jumps x 30
• Lunge Walk back to mailboxes

Cortes introduced us to Pike Pushups (Merkin into a Carolina Dry Dock) 20x for a final burn before passing the baton to Nickelback.

Super 5s

We moseyed on top of one hill, ran down and back up to the other side completing exercises at the top of each hill, here is what it looked like:

• Merkins- 5
• Monkey Humpers- 5 cadence
• Merkins- 10
• Monkey Humpers- 10
• Merkins- 15

It was time to head back for some Mary so we waited until we arrived back until completing the final 15 Monkey Humpers.

Mary

YHC introduced the jumping rope. 1 Pax member would complete 20 jumps while the remaining pax completed a round of core abs. Then after 20 jumps the jump rope would be passed to the next in line and we continued until we went around the circle completing the following:

• Russian Hammers
• Flutter Kicks
• LBCs
• I Love The T-Bone!

COT

Prayers for Cortes for his weekend birthday trip to the mountains and all the Pax traveling this week. Well done Cortes, you get the next BB!

-Nickelback