35 PAX came out to AG with a perfect temperature and blue sky that would have made Cantore shed a tear. Monkey Feet was gracious enough to share the Q.
Swiper-led warm up (SSH, Merkins, Peter Parkers, Diamond Merkins)
Run to AG front door:
20 derkins, 20 jump ups, 20 dips; Run to railings for 10 inboard, 10 outboard. Rinse and repeat 3 times.
Run to Colony Road hill for Modified Matador: 10 Burpees, run to bottom of the hill for 10 more burpees, run to MPHS entrance for 10 more burpees, run back to the starting point for 20 over/unders (repeat twice).
Monkey Feet took the Q.
Colony/Runnymede intersection: Merkins X 25, LBCs X 25, Wide Arms X 20, Freddy Ms X 25, Diamonds X 7 (#smoked)
Run to Sedgefield Elementary playground. Partner up:
Partner 1 sprints a loop. Partner 2 does 10 pullups, 10 dips, 10 prisoner squats. Flapjack. Rinse and repeat 3 times.
Mosey to bottom of San Francisco Hill. True Jacob’s Ladder to 7. #kissofdeath
Run to COT.
Thanks to Monkey Feet for sharing the Q and saving me from the smokeshow I put on myself in the first half. Thanks to Blackbird, Rook, CR, and others for facilitating the steal.
T-Claps to Andrew (FNG) AKA ^shiftkey for a strong first post. T-Claps to CR for a strong strong showing. It was either a strong showing or a consistent cheat step.
F3 mentors and helps kids at Billingsville Elementary. Consider participating next year as some of the PAX are graduating with their little buddies over to AG Middle so Billingsville will need the additional support from new F3 PAX.
F3 is growing quickly. If you have friends, acquaintances, or enemies in Richmond, New Orleans, Greensboro, or Nashville, send their names and contact information to the (City Name)@F3nation.com, ie: Greensboro@f3nation.com. Consider the impact of F3 on this city, your community, and you personally. Get those names in men and let’s keep this thing growing.