February 23rd, 2018 By Pharaoh

Avoiding Sharnado with a 5:10 Am Q-signup, YHC had only two ideas, use the hill and finish with some Broga.

Arriving at the Dawg House, YHC noticed a new face but familiar face and was trying to put a name to it when “Berlin” announced he was returning from a 22 month layoff!  In what could possibly be the longest Welcome Back Kotter duration, Berlin returned to find out why he quit F3 in the first place….it didn’t take long!

Mosey to top of hill for warmup:

SSH x 15IC, Mt Climber x 15IC, Merkin x 10IC, Windmills x 10IC, Low slow squat x 10IC

at the Hill:

10 Burpees at top, 10 Squats at bottom – Quadraphelia up

9 Burpees at top, 9 Squats at bottom – Quadraphelia up

etc  (somewhere in here Berlin remembered why F3 sucked!)

Set #2:

10 Merkins at top, Bear Crawl Down –  10 CCDs at bottom – Crawl Bear up

8 Merkins at top, Bear Crawl Down –  8 CCDs at bottom – Crawl Bear up

etc.

Mosey to the parking lot to ‘kill’ some times with Suicides

Mosey to the Box Office for Broga

Several routines of poses loosely resembling Sun Salutations

BOM – COT

Prayers for many fighting cancer and recovering from operations!

The Dawg House

---