WARMUP: Quick mosey, circle up, F3 core principles, F3 Creedo, F3 mission statement
THE THANG: I gave PAX choice of 1, 2, 3, or 4. Cupcake chose 1.
1). Football field: Start at goal line, run to 25, 50, 25 (far side), and back to goal line after each set. at each place do that many reps. Exercise: BBS, air press, LBC (kodiak), seal clap (kodiak).
Pitchfork chose #2 next.
2). Parking lot loop: Run loop around parking lot. At one end do merkins and the other end to squats. Reps were 10, 20, 30, 20.
Sprinted back to flag.
MARY: flutterkicks, box cutters, crunchy frogs, and LBCs to finish.
ANNOUNCEMENTS: Bloodhound/Hombre half, SFN
COT: Pella’s M, Hopper’s mom & Lightning, Bloodhound’s family.