THE SCENE: Humid, with some lake mist for mood
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops – 15 in cadence
LBAC – forward and reverse, 10 each in cadence
Moroccan Night Clubs – 10 in cadence
Tempo Merkin – 7 in cadence
Tempo Squats – 7 in cadence
- THA-THANG:
Short mosey to track - Station 1 – partner up each take turns for: 10 CMU Blockees, 20 Jump Squats, 15 CMU Shoulder Press, 25 Monkey Humpers, 15 CMU Curls, and 15 CMU Rows – Run one full lap +100M to next station
- Station 2 – 15 Shoulder Tap Merkins, 30 LBCs, Run full lap +100M to next station
- Station 3 – 25 Merkins, 25 Mountain Climbers, Run full lap +100M to next station
- Station 4 – 20 Carolina Dry Docks, 20 Flutter Kicks, Run full lap +100M back to start
- RTB
MARY:
Flutter Kicks, Box Cutters, LBCs 1:30 total
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared Q-Source article talking Sad Clowns, Mascots, and the High Impact Man
MOLESKIN:
Good effort, much sweat from all PAX
ANNOUNCEMENTS:
Skeletor on Q next Wed, Rampart Motto: 1 Cor 16:13-14