It has been a tough week for YHC so it was good to get out in the gloom with some F3 brothers.

Warmup: SSH, WMH, IW, HB, ACs, OCs, MC, and slow merkin

Moseyed to the parking deck for a set of stair suicides, stopping at the very top of the deck.  At the top we bearcrawled from parking space line to parking space line, stopping at each one to do an increasing progression of merkins (1+1+1…) until we got to the top of the ramp.

PAX then did a sequence of 5 exercises:  Johnny Dramas, Squats, LBCs, Merkins, and Dry Docks.  45 secs of exercise with 15 secs of rest in between.  PAX did 3 sets and then changed exercises to SSH, backward lunges, Freddy Mercury, Overhead press, and WWIIs.  PAX did 3 sets of those exercises.

Moseyed all the way to bottom of the deck and then around the block, stopping to do 5 burpees OYO before moseying back to the AO.

Mary:  Plank hold, low plank hold ring of fire, superman, and flutter.

COT: Starting next week Westend goes back to 5:30 start.  Keep trying to help those in our community.

4 for coffeeteria courtesy of Big Kat.