Beautiful morning, low humidity, not too hot, perfect day for presents.

Run to Suntrust back lot for a normal, non-hostile warmup:

SSH

ISTs

Arm Circles

PAX were each gifted with their very own F3 branded cinderblock to replace the sad broken set we’ve had at OCT.  But not a gift everyone was excited about, as there was work associated.

Mosey to Coltrane playground for a partner circuit.

One partner ran to playground for 5 pull ups while the other progressed through cinder block work:

1. Curls + LBCs

2. Overhead Press+ LBCs

3. Skull Crushers + LBCs

4. Squats + LBCs

5. Calf raises + LBCs

6. Cinder Block Merks + LBCs

Repeato until Mary

No Mary – replaced by Arts and Crafts time

Each PAX in attendance got to immortalize themselves with their name emblazoned on the new F3 cinder blocks.  Sorry to all those not present, maybe next time.

Prayers for Fire Chicken’s sister as they being IVF and for Catfish’s neice expecting a baby.

Enjoyed leading as always, and here’s proof that I’m not always an a-hole Q.  But you all have to admit, things go smoother when there’s yelling involved.