25 posted (including 2 FNG’s) on a beautiful DaVille morning. Had to detour around some construction equipment but had an excellent workout!
Mosey to COP in front of Bus Loop.
SSH x29 (for the 2900 miles that I will be driving to Oregon next week) Arm Circles, LBC’s, Copper Head Squats, Flutter kicks
Mosey to side of Bus Loop for a little Dora action. Partner up with one partner exercising while the other ran 1 Bus Loop lap. 100 Merkins, 150 WWII Situps, 200 Squats.
Mosey to the soccer field for some modified 4 corners. Run as a group to each corner and complete the exercises until the Q says stop. Burpees, LBC’s, Mountain Climbers and Merkins. Completed 2 laps and finished it off with a bear crawl to the center of the field and plank.
Indian run back to the flag with a little Mary to finish it off. Lab Rat led some American Hammers while the Q went to his car to grab his phone. Finished it off with 20 Merkins on your own.
COT, Lab Rat took us out.
Had some technical difficulties trying to post a back blast but Lab Rat came to the rescue and got me setup! I prepared last night and then couldn’t fall asleep! Thank you all for coming out to my first Q, it was an awesome turnout. I have truly enjoyed the last year of F3 and wish that I had joined up with you guys earlier. I am excited about my new opportunity in Oregon and will put the shovel flag presented to me in good use out there. There are currently no F3 groups at all in Oregon and I look forward to changing that. Peace out brothers!