Q: Frostbite

AO: ASEC

Pax: Neverland, Mayweather, Java, MightyMouse, Skinner, TP, Bozeman, Ace, Spud, Deertick, Hipbone, El Ab, Firechicken, Indy, Grover, Scooter, Finishline, Luthor, Trickdaddy, Popeye, PR, Gooney, Phidip, Psycho T, Catfish, LMU, Marlboro, Tombstone, BCR, Photon, Hops

A record attendance day (32) in anticipation of a Nantan Lite beatdown

Mosey to power plant

ISTs IC x 15

Cotton Pickers IC x 15

Windmills IC x 15

Mosey to parking deck

High knees on top deck

Open gate dynamic hip stretch forward and backward

The Thang:

Top deck 4 corners:

1. 5 burpees

2. 10 slow, deep squats

3. 10 Carolina Dry Docks

4. 10 calf raises on the curb

4th Level (abs):

1. 10 WWIIs

2. 10 Elbow Scratchers (plank, bring right knee to right elbow, lower to right wrist, back up to elbow x5. Repeat on left side x 5)

3. Side plank JLos

4. 5 V-up crunches, 5 V-ups

Repeato

Mary:

Yoga

Moleskin:

Really don’t even need a backblast because I think all active pax were present. Hipbone was nervous, thinking he might have to Q since last minute Q woke up at 0518 and debated whether or not he could get there in time or if he should just go back to bed. I don’t have to tell anyone on this channel that the Q showed up and showed out with a beatdown that will go down in the annals of F3 lore. Already fielded multiple calls from other AOs for the intellectual property to this beatdown. Uecker asked me this morning if I would lead all future Nantans. It was that good. But you already know this.

Prayers for Mrs Hip.