EC: Nightshift, Harbaugh, Crab Cake

Warmup

• SSH
• Imperial Walker
• Good Mornings
• WMH
• Arm Circles
• Mountain Climbers

Borrowing  from Nightshift’s playbook,  we leveraged the whiteboard this morning.  As he has noted, it’s a great way to keep everyone moving, reduce confusion and a helpful tool for those who can’t remember much at 5:45AM (me). Highly recommend for those who are new to Q’ing.

ME:
Four corners of one field to midfield…

Lap 1:

• Burpees x 10
• Plank Jacks x 15
• Merkins x 20
• Mountain Climbers x 25

Lap 2:

• Squats x 30
• LBCs x25
• Lunge Jumps x 20
• Dry Docks x 15

Rinse. Repeat.

Contest
I’ve had an extra F3 Churham t-shirt that needed a new home so… contest! Bear crawl to mid-field and back. Congrats to Assisi and props for handing it to FNG Groupie (who swore he’d return to the Vortex for the gift!)

Mary

• Russian Hammers
• WWIIs
• Flutter Kicks

CoT

Yurt shared how much posting three days a week and the F3 community has meant to him. In recognition of Mental Health Awareness Month, YHG agreed that it’s so important to have a strong community, support network, small groups, friendships, and not doing it alone. I am grateful to the F3 community — particularly guys in the Vortex–for reaching out, having some great conversations, and lifting me up when I needed it. Let’s be sure to continue to support friends, family, colleagues, neighbors, and others around us who may appear “fine” but have a lot of challenges happening in their lives.