Q: Downy

PAX: Downy, Fun Run, Spackler (R), Free Bird, Mr Fixit, Scooter, Sherlock, Roll Tide

INTRO: Goodmorning Gentlemen! A Rather Ominous Disclaimer; 5 Core Principles of F3

WARM-O-RAMA: Manhanger (Hold Squat), Le Quad Stretch, Imperial Walkers, Bear Hugs, Daisy Pickers, IC Merkins (20), 50 Squats, 50 Calf Raises, Single Leg Lunges (Switch halfway) across parking lot

THE THANG: Nice cool and breezy jog down the street. Reconvene and return at a (slightly?) faster pace to try to gage some sort of RPE (Q is not good at this, wants to get better)

Bear Crawl Downhill, Bernie Sanders back up, jog back down to holding plank.

11’s – Mike Tyson’s and V-Ups


Infinity Circles
20 IC Leg Raises
50 LBC’s
20 Big Boy Sit-ups (pretty much a failed AMRAP)

Count-O-Rama, Name-O-Rama.
Announcements – Sign up for UPC; IPC Continues with Week #2 all week until Saturday @ 2359
Prayer/Praise – Mr. Fixit’s friend and his family; Traveling safeties for Fun Run and family; Roll Tide’s discernment and growth