On The Fly

Conditions: 46 F, clear but soggy.

YHC had completely forgotten about being on Q this morning, the second time that has happened this week. Two long trips and the holiday schedule have left me all kinds of confused, but it was good to get back out to the Motherships after a couple months away. Showed up about ten minutes early and didn’t see anyone else, but Headgear and Butch pulled up as about five minutes before start time and Houdini emerged from a close by vehicle where he had been hiding (or I’d done a poor job of looking). Scoped out the track field before starting to see how wet it was and decided that my planned workout would be less than ideal. Would have to do a little improvisation today…

One Minute Warning

Disclaimer

F3 Mission Statement

COP

20 Hairy Rockettes

20 Tempo Squats

10 Willie Mays Hayes

15 Thru The Tunnels

15 Imperial Walkers

15 LBAC, FWD/RVS

10 BBAC, FWD/RVS

20 Side Straddle Hops

The Thang

Moseyed Out to Farrow Parkway and around to the first bridge.

11s (Over the Bridge)

Merkins, Big Boy Sit Ups

Moseyed to the next bridge

Hot Apple Turnover over the bridge (Bear Crawl to the first light, Crab Walk to the next light, Crawl Bear to the third light, Walk Crab to the last light)

Moseyed to the picnic shelter by the first bridge

Circuit (x2)

30 Step Ups

20 Dips

10 Box Cutters

Run over the bridge and back

Lunge Walk over the Bridge

Mary (at the little playground), PAX Choice

15 Pretzel Crunches (1st Base)

15 Flutter Kicks (Headgear)

15 LBCs (Houdini)

15 Word War II Situps (Butch)

10 Iron Maiden Crosses (1st Base)

15 American Hammers (Headgear)

15 Hello Dollies (Houdini)

1 Minutes Plank (Butch)

Moseyed back to the flag

Count-O-Rama

Name-O-Rama

Announcements

Prayers