Really enjoyed getting the opportunity to Q. It has been a while since I have had to prepare any type of workout. The challenge proved to be rewarding

Warm Up
15 Side Straddle Hop
15 High Knees
15 Butt Kickers
15 Squats
The Thang

Quarter Pounder (OYO)
(Sprint to 25, 25 Merkins, Backwards to goal Line)
(Sprint to 50, 50 Squats, Backwards to goal Line)
(Sprint to 75, 75 mountain climbers, Backwards to goal Line)
(Sprint to 100, 100 SSH, Backwards to goal Line)
Plank For 6
Dips/ LBC’s
Partner Up 3 sets (15)
Mosey down Waterfront
Peoples Chair
3 rounds (45 Seconds)
Scout run back to shovel flag
Deck of Death
Side Straddle Hops (Diamonds)
Plank Jacks (Hearts)
Burpees (Spades)
Peter Parkers (Clubs)

Prayer Request

Flo’s friend returning home from surgery, Double D friend mourns lost of loved one, Vegas victims and families.


Great workout by the Pax this morning. Tclaps to Harry Potter for coming to join us. I have really enjoyed what F3 has brought to Washington so far and look forward to what it will bring as we continue to grow.






TClap |