Due to the Q’s mistime on the Pre Run, Q provide a quick and nonexistent disclaimer. It was so fast and to the point you might have missed it.
The Q (and Scratch Off) came blazing to the Flags (Oops… Q left them in his car….) 2 minutes late to meet the PAX running the wrong direction. Since the PAX seemed so relieved to see their Q safe and sound, we moseyed back to the parking lot for a quick warm up:
10 SSH (took the Q a good 10 seconds to catch his breathe)
10 sec World’s Greatest Stretch (each leg)
Since the PAX was warm and ready – Q called “Mosey” and off we went to the Concession area (by. the baseball fields)
On the brick wall: 10 derkins, 15 Step Ups, and 20 Squat Jumps
Q reminded everyone that it was vital to pay attention to instructions
Mosey to the flat of the main entrance hill
Get a partner
1 partner Bernie Sanders to the top, mosey back. The other partner does 15 merkins; 15 monkey humpers (keep going back and forth until partner returns). Flap jack
Keep the same partner. Goal is to make it to the top of the hill (stop sign)
1 partner does a bear crawl, the other does lunges. When the bear crawling partner needs a rest / quits, flapjack.
Burpees for the 6 at the top of the hill
Mosey back to to the Cheese Grater. Keep your partner
1 partner bear crawl across the cheese grater parking lot, the other does sprint to the middle, 15 merkins + 20 Squat Jumps, sprint to the end, Bernie Sanders back to the middle, 15 merkins + 20 Squat Jumps, Bernie Sanders back to the baseline
Once the “running partner” is done, flapjack with the “bear crawling” partner
Q called for SSH for the 6
Mosey to the Library. Get a new partner. Did some exercises on the way to the library
1 partner works, the other runs around the parking lot
50 Dips, 50 Derkins, 50 Alpha Ct Mtn Climbers
30 Burpees for the 6
Indian Run mosey back to the main road near the parking lot (start)
If you drop, 100 yard mosey then static hold to cheer on the Clockers
Once again, Shiner and Brownie battled for best Doomsday Clocker
Praise for Motorboat’s brother! Tumor removed / healing!
Groupon was thankful for the F3 community
Thank you again for letting me lead and getting after it with you this morning. Each of you are vital relationships in my life and I’m honored. I pray for each of you often – may each of you continue to know whose you are, who the Lord says you are, and how King Jesus feels about you.