May 2nd, 2017 By Skipper

Are you #Sirius?  @Pox needs a replacement to Q?  Ahoy!  I’m on it…

The Thang:

Warm-up: Parkour lap, SSH, Windmill, Imperial Storm Troopers, Mountain Climbers, Mericans

Mosey the old #Sirius stomping grounds:

Stop at courtyard in back of school for: Muscle ups, Step ups, Plank, Repeato

Mosey around through bus parking lot to bottom of hill.  Quadraphelia to top of entrance and enjoy 5 burpees.  Run back down the bus entrance hill.

Butt-kick, high knees, karaoke, power skips, and then mosey to the rock pile.

Choose a rock and circle-up in parking lot for the following exercises (bear crawl between each exercise to try different rocks): curls, overhead press, tricep extensions, squats, chest press, lunges

Return rocks and line up for 40 sec sprints.  Sprint parking lot, rest, repeat, every 40 seconds x 8?

Mary: Low flutter, pretzel crunch, mason twist, homer to marge, circle merc

COT

Moleskin:

1. Thanks to @Pox who loaned me the Q since he had to leave town this week.  I was expecting the small group from yesteryear’s when we’d have 6 or less pax show up at Cox Mill Elem.  But this isn’t #Sirius.  This is #Comanche!  And we were 18 strong today!  #solid
2. T-Claps to @Hammer, @Buckwheat, @Hugo and the others who are doing an awesome job of spreading F3!  #lotsofnewfacesandnamesformetoday
3.  Always great to meet the new guys to F3, but equally awesome to see some of the originals from #Sirius and #Highlands (@Beave, @Haskell, @RobinsNest, @Oboe, @Parkour, @Hammer). #F3wayoflife
4. Highlands 5-year Anniversary on Thurs (5/4) at Highland Creek Elem, 0530!  #showyoursupport

Ahoy!

Skipper

Comanche, Highlands, Rolling Stone

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