For my last Q as First Aid site Q and to prepare for the #Chad100X challenge for Veteran Suicide Awareness, today was about legs and step ups!

We started with EC Ruck – Underdog and I were joined by Patch and Bullfrog from Watchtower.

Warm-Up
20 SSH + 1 Burpee
14 High Knees
18 Arm circles (9 forward/9 backward)

The Thang
We moseyed to Mt Murphy with 20 merkins, 20 squats, 20 LBCs then went up and down the stairs.
We moseyed to the Pirate Statue for the same exercises above but we added 50 Step-ups (2 counts as 1). Up the stairs and then moseyed to Towne Center

We did bear crawls, balls to the wall, lunges, and sitting chair. Then moseyed to Gate 9

25 merkins, 25 squats, 25 LBCs and 50 step-ups. Indian run in the parking lot to Gate 6.

repeated above and then moseyed to tunnel. We bear crawled down the tunnel and lunged back.

We moseyed back to stairs for a few rounds then headed to Gate 6 and for 50 dips and 1 burpee. We finished with Marys.

If anyone reads this, F3 has meant a lot to me and I am thankful that God put Stern into my life to get me to my first post in 2019. It took a while but I gulped the juice in 2020 and it is in my system. I have met a great group of people, will be available for anyone that I can help and I am excited about growing older, stronger, and wiser with all of you.

Come out and support Short Round as he will be the new site Q for First Aid. He is a great HIM and will be a great leader for our group

Love you guys!