It never ceases to amaze me how as the sweat and moans increases, more and more PAX become the official F3 time keepers – despite the Q never coming in late. This Monday’s Flash was no exception. As we started our partner work, the time checks started kicking in, almost becoming deafening as we stopped along the mosey back to the start for a little sprint work. However, let the record show that all PAX managed to make it to COT with at least 1 second to spare…
The Warm-up:
- Simple lap around both MS parking lots
- 20 SSH IC
- 10 Merkins IC
- Some calf stretching
- 10 Mountain Climbers IC
- Some hamstring stretching
The Thang:
- Station 1
- Mosey to frontage road in front of MS
- Burpee Ladders – 1st light = 10, 2nd light = 9, 3rd light = 8… (55 total burpees)
- Que the grumbling
- Circle back for the 6
- Station 2
- Mosey to the football parking lot
- Serpentine = 15 stations x 10 squat jumps at each
- Marry for 6
- Station 3
- Mosey to circle and Partner into teams of 3
- P1 = speed skaters at top of loop
- P2 = Carolina dry docks at bottom of loop
- P3 = Run in between (around circle at bottom)
- Total of 5 runs each (audible as the original call was for 10, but Frack rightly predicted we would not have time)
- Others began chiming in with the exact time passed and left
- Station 4
- Mosey 1/2 way back to start along the back sidewalk
- Break back into teams – 1 light post apart
- P1/P2 at each end = Plank
- P3 = sprint between and switch
- This almost put the time keepers into a panic as the clock was ticking down… 43:14, 43:15, 43:16…
- With exactly 1 min remaining = Jail break to start
Announcements
- The official launch of Ignition went well with 9 of the PAX listed here (separate BB from Hollywood) – You need to check it out
- Sanctuary – 7:30pm Mondays at Brooklyn Pizza (Current study = CS Lewis’ The Great Divorce)
- Bible Study Sunday mornings (7:00am-8:00am) at Five Stones Church
- Need Qs for Impromptu
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