Quaker Crater

6/3/2024

PAX: Explosion, Detention, Doherty, Butterball, Cornhole, Nails, Bobby Knight, Stella

QIC: Tesla (9 total)

Weather:  63 and perfect

 

WARMARAMA

Shoulder Taps

Mountain Climbers

Sun Gods

Hill Billies

String Rippers

Side to Side lunge stretches

Mosey

THANG

A pyramid, with a bridge interlude

PAX would run.  We’d stop at a location, and we start building the pyramid.

First location, stop.  15 Woj Squats

Mosey.

Second location, stop. 13 Merkins, 15 Woj Squats.

Mosey

Third location, stop. 11 crab cakes, 13 Merkins, 15 Woj Squats.

This third one there was mumblechatter as we ran the hill to the library.

Back down mosey.  Not bad, PAX.

 

INTERLUDE at the bridge (best AO bridge in town):

15 dips

15 dherkins

10 lunges each leg

15 irkins

Rinse & repeat 1x

Mosey

 

Pyramid resumes:

4th stop, 9 Crunchy Frogs IC, 11 Crab Cakes, 13 Merkins, 15 Woj Squats

5th stop, 7 Carolina Dry Docks, the other stuff

6th stop, 5 Freddy Mercuries, the other stuff

7th stop, add 3 air claps, the rest

8th stop at the flag, top it off with 1 burpee, 3 air claps, 5 Freddies, 7 Dry Docks, 9 Froggies, 11 Crabbies, 13 Merks, 15 Squats

 

6MOM -> American Hammers took us home

 

Moleskin:

Nails is going to support our military this week; we are looking forward to hearing more next week

Boddett is top of mind for all.  We lifted him as a PAX

Great leadership by all today.  Many stepped up to lead future workouts!  One of my favorite things about F3.  Everyone contributes.  And by contributing, we grow ourselves.

 

Thanks for the privilege today.  Tesla