QIC: Double Humpee
Pax: Pinky, Herschel, Puffs, Catscratch, Acorn, Pipeline, Whipper, Disclaimer, HC3
Warm o Rama
5:30 Burpees until Pipeline and Whipper got out of the car. Jog all over the parking lot and search for Dr. Fox’s parking space. Pipeline and Whipper had to go back to the car for gloves, and the Q didn’t do a good job of circling back for them. My bad!
51 SSH
20 Rubios
20 Imperial Walkers
25 Merkins OYO
In Honor of Frack – 20 Moroccan Nightclubs (Catscratch requested a demonstration, and that request was denied)
20 Jack Webs
20 Forward Arm Circles
The Thang
Note: QIC wanted to explore the greenway, tennis courts, etc. but the rain kept us in the garage.
Run up the ramps, with some skipping and butt kickers thrown in
Suicides
Round 1 – Run the full length of the parking deck (roughly) with three cones at varying spots and then finish with 20 Burpees
Round 2- Same with 20 Pop Up Merkins
Round 3 – Same with 20 Plank Jacks
Round 4 – Same with 20 Squats
Run up to the next Ramp
30 Flutter Kicks
15 Step Back Lunges each leg
Partner up – Partner A Bearcrawled well past halfway point to a parked car – other partner was doing Merkins- Switch and repeat
Railroad run back down to ground floor
Mary
1 Big Boy Sit-up…..Recover Recover
It was an honor to lead you today and I hope your physical strength feeds your growth in all facets of your life.
Announcements
F3 has decided to run the Blue Ridge Marathon as a team, with each of us running one mile. Who’s in?
Get with JV about the Claytor Lake Obstacle Course if you are interested.
Spring Gear Order will be coming soon, start thinking about favorite colors and what gear you will want the option to purchase.