5 for Heartbreak today, YHC was the Q.
Mosey to PES Parking lot for a COP of various exercises and introducing The Polka, straight from F3 Hampton Roads
Mosey to the PES Playground, (4) sets up Pull Ups
Parking Lot fun – Bear Crawl to each Parking Spot and doing (1) HRM, 14 parking spots total. Next set of spots do 3 Squats and 5 LBC’s, 14 parking spots
Mosey to front of PES for a Quintuple Check – P1 Runs, P2 Calf Raises, P3 Step Ups, P4 Dips, P5 Flutter Kicks. Audible after the end of Round 3
Mosey to the front of QMS – 10 Derkins, 10 WWII’s x 5 rounds
Mosey to parking lot for 1.5 Minutes of Mary
Announcements – Senor Frog VQ Monday, September 25th at Hoedown. Anniversary Convergence 9/23 location? 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres on Saturday, September 16th at Trinity UMC at 0800, Gomer was trying to get a F3 group to launch at 0830, see Gomer. West End lunch at noon today at Firehouse Subs Innsbrook.
