AO: f3dawghouse
Q: JD
PAX: turbine, Buck
FNGs: None
COUNT: 3
I was looking for a reason to sleep in late on a cold, cold morning, but could not find one that would holdup, so I signed up to Q KBs at the Dawghouse. The clock hit 05:30 as we moseyed to the patio. Buck came roaring in on two wheels and joined us.

It was a little too chilly for the PAX as they waited for YHC to get started, so they started the warmup early. We got in sync and everything was good from then on. Everybody kept moving, in part to stay warm.
Here’s how it went down:

WARMUP:
SSHs x 15
Air Squats x 15
Mountain Climbers x 15
Windmills x 10

THE THANG:
A. 3 Rounds 5, 10, 15 Reps
– High Rows
– Goblet Squat
– American Hammer – 4-count
– O/H Tricep Extensions
– Deadlifts
– Run around the patio after 3rd set of reps.

B. 3 Rounds 10, 15, 20 Reps
– Chest press
– Reverse Lunge
– WWII
– Figure 8s
– Reverse/Regular Curls
– Run

MARY:
Downward Dog x 3
Wide Feet Forward Bend

ANNOUNCEMENTS:
Mt. Afton Challenge in one year!
COT:
Prayers: Anna, friend of Turbine, as she struggles with her addiction. CLT chaplain Phil and his wife, as she was taken to ER this past Friday. Thankful for F3 and all the blessings that come from it.

An honor to serve as Q.