1 of 3

1 of 3

It’s going to rain all week and I have three Qs. Yippee! The fun started today. Despite dire warnings, it never mustered more than a light drizzle.

From the Vine, we went straight to the Ballantyne Village deck.

Dynamic COP
Level 1 – SSH x 15, ‘Mericans x 10
Level 2 IW x 15, ‘Mericans x 10
Level 3 LSS x 15, ‘Mericans x 10
Level 4 MC x 15, ‘Mericans x 10
Down the steps to the bottom.

Triple Nickel
5 double ‘Merican burpees, 5 heels-to-Heaven and 5 laps up the grass hill and around the parking deck

Wall Work
20 Air press
10 Donkey kicks
20 Y press
10 Donkey kicks
20 Butterfly press
10 Donkey kicks

We left the deck and ran through some nearby condos for a breather

Mucho Chesto
10 Regular ‘Mericans
20 LBCs
10 Stagger R ‘Mericans
20 LBCs
10 Stagger L ‘Mericans
20 LBCs
10 Diamond ‘Mericans

Ballantyne Village Cinema Stairs
Partner up P1 does called Mary, P2 runs the steps and does the called exercise
R1 10 jump squats
R2 10 Split Squats (both legs)
R3 10 Single leg dead lift (both legs)

Heading home we did an extended bear crawl. (I won.)

Conlan Cir Time Bomb Burpees
2 minutes of high knees and burpees

Sprint home. Fin. 2.5 mi.

Moleskin
It’s going to be a rainy week. You should post anyways. F3 is better because of the weather. Solid crew today, very little chatter or complaining. Drago caught on that I was a bit lost in the condos, but he didn’t make a big deal about it.

I mentioned above that I have quite a few Qs this week. I know a lot of sites need Qs – Swift, Bagpipe, Foxhole are among that list. The best contribution to F3 is Qing. It’s good for you and the PAX. Please see your local site Q and ask to be put down. Don’t wait to be headlocked. Thank you in advance!!