44 degree clear morning 3 Pax arrived to discover AO had been taken over by the DB band preparing to depart on a trip.
Run 2 laps
TTT IC X 10
Motivator from 8 (thank you Trolley!)
Merkin IC X 12
LBAC F/R IC X 20
Abe Vigoda IC X 10
Hand release Merkin X 10
Bicycle X 20
YHC had to think quick and change location on the fly due to practice field being occupied. Pax mosey over to the track and prepare for the Quarter Pounder fun.
Set up markers on the 25, 50, 75 and goal lines on the track. Pax sprint to25 and complete 25 Merkins, run backwards to starting line. Next, sprint to 50 and complete 50 squats and run backwards to starting line. Next sprint to 75 and complete 75 mountain climbers and backwards to starting line. Run to goal line and complete 100 SSH and run backwards to starting line. When I advised pax to catch their breath for another round, Trolley said he wished he hadn’t run so fast on the first round! I said the was the advantage of Qing!! Pax mosey to the hill where I said you can’t have an F3 workout without some Burpees.
Up next—Build-A-Burpee!! At bottom of hill begin building with 10 Merkins. Half way up hill 10 kick backs. Top of hill 10 jump squats. Pax went through 13 completing 4 rounds when on the last set of 13 jump squats, Trolley challenged us to complete 13 complete Burpees!!! That was rough indeed! Thanks for the challenge.
1 round of Boat/Canoe
CIRCLE OF TRUST
Continue to grow Kingsport