Warm Up
- SSH
- Imperial Walkers
- Good Mornings
- Willie Mays Hayes
- Slow Merkins
- Mountain Climbers
Main Event
Warm-Up Mosey to Gazebo.
- Lunge Walk to next intersection. 20 x Merkins
- Bear Crawl to next intersection. 20 x Merkins
- Lunge Walk to intersection. 20 x Merkins
- Bear Crawl. 20 x Merkins
Brief Intermission while ICE worked on his jump shot.
- Merkin Ladder 1 up to 8, holding plank in between sets.
Run down GR Pkwy to the traffic rails.
- 30 x Dips
- 10 x Step Ups (10 each leg)
- 30 x Dips
- 10 x Step Ups (10 each leg)
Run back up the parkway. Regroup halfway, then Bernie Sanders all the way to the top.
Brief Intermission while ICE attempted to redeem himself on the BB court.
- Merkin Ladder 7 down to 1, holding plank in between sets.
AYG sprint back to AO.
Bear Crawl Ricky Bobby thingamajig (all pax in plank, last man bear crawls to front).
Mary:
- Hammers
- Heels to Heaven
- Something else perhaps
Announcements
- BC Murph coming up on 5/21. Time TBD. Full Murph, but are welcome to do without vest. Ping Marky Mark for deets.
- F3 Dads Camp is coming. Look around on Slack for details.
- Nitro VQ next week at The Thicket. If you miss it, Stubbs will come knocking on your door.
COT/BOM
Boyardee took us out, and reminded everyone to be grateful for the opportunity to spend quality time with your families and children.
Moleskin
Welcome to Vila from F3 Charleston who posted with us this morning. He’s in town visiting his folks in the ‘hood. Great to have you out with us this morning! Also, I think he may be anxiously awaiting this BB, as he mentioned that he may borrow it for his next Q back on his home turf.