August 23rd, 2019 By Sparky

18 for TGIF at Skywalker. The F3 credo of “leave no man behind” came into play this morning as we had one man go down due to illness and another due to dehydration. The PAX did a great job and made sure both were accounted for and taken care of. Dutch Boy was brave enough to bring his father in law (Ken) out. I hope this turns out good for you Dutch Boy. Ken did a great and knocked it out with no problem. A brief disclaimer was given and we were off into the gloom.

Warmarama

• SSH x 20
• IST x 15
• Tempo Squats x 15
• Merkins x 10
• MC x 20
• WM x 15
• CP x 15

The Thang

Mosey toward Central Park and stop at first street.

Start down hill stopping at every other tree for 10 merkins.

Mosey to basketball court and partner up.

Partner wheelbarrow across court. Repeat until both partners have been up and back.

Mosey to picnic shelter.

• Partner Dips x 15
• Navy sit-ups x 10
• Step-ups x 20
• Repeat to complete 3 sets

• Decline merkins x 15
• V-ups x 15
• Squats x 20
• Repeat to complete 3 sets

Mosey to park exit.

Quad up hill to first street.

Complete WWIIs x 15

Sprint up hill to next street.

Complete plank-jacks x 20

Mosey to Club House for Mary.

Mary

• Reverse Crunch x 20
• W x 20
• Masion Twist x 15

Mole Skin

• It was great to have 18 PAX this morning. Thanks for coming out!
• Thanks for the support in making sure no man was left behind.
• Kool-aid has the Q tomorrow at Mallard Creek Park, come out and show your support.
• Q Source will take place tomorrow morning at 8:30 (Barista Craft at Highland Creek Shops).
• As always, it was an honor to lead this fine group. I hope everyone has a great weekend.

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