Flashdancers mount up


The Thang

Gather in front of school, try to start a few min early.  Mosey to front of middle school begin stretching:

The Warmup (with a focus on count)

  • SSH- 15X
  • Merkin- 15X
  • Moroccan night clubs 15X
  • Calf Stretch
  • Can opener
  • Jimmy Dugan
  • Plank

The Thang

  • Mosey to wooden benches  (wait I am lost), thank you Zin and Schnieder for keeping me on course.  Reminiscing with Zin  of my first f3 session at this very site he wasn’t to interested in walking down memory lane.
    • Partner up- Partner 1 runs around traffic circle, partner 2 does 200 dips and 150 step up on benches.
  • Mosey to large parking lot.  Starfish time!
    • First corner Bobby Hurleys
    • Second corner: Merkins
    • Third corner: Bomb Jacks
    • Fourth corner: LBC’s
    • Starfish mouth- Burpees adding 1 for each round
  • Mosey to poop shack (palace)
    • Air press 20x
    • Donkey kicks 20x
    • Air Press 20x
    • Donkeys kicks 20x
    • Air press 20x
  • Run back to COT.  Each light 10 merkins.  Modify after first few lights to every other light.


  • WTF need volunteers; will be putting together groupings based on 5k times

The Moleskine

Great group today out there pushing it.  Very happy to see some new faces out there today.  Appreciate the opportunity to Q a this site!  So many people out there pushing it everyday inspiring others to push hard.  It is amazing that you really do get out of it what you put into it.  I have a deep appreciation  for those that Q frequently and come up with new ideas to keep thing fresh.

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