Cornhole and YHC did Q switch-a-roo, thank brother for helping with my crazy travel schedule.

Rolling into Saturday the weather was not looking exciting, cold, wet and windy. Friday night YHC checked the weather app to find some improvement – Rain was 50%.  So it was 50/50 we would get rain but I pushed to see who was 100% HC.  Largemouth was the only one to say Aye!

Pulling up, Cornhole was already there. YHC planted the flag and waited for the Pax to show. 11 HIM beat the sack!  Largemouth broke the rules by wearing tights when temp was 40+. The others were bundled up as well.

7:00 AM time to circle up.  YHC kicked off with disclaimer and a notice that by looking at everyone, a goal was to see how quickly the Pax would shed layers.

Warm up-  Good Mornings, Don Quixotes (Wolverine can explain the difference), High Knees, Butt Kickers, SSH.   Heart rate was up and blood flowing- body temp increasing.

The Thang-  Mosey to the parking lot behind the AO.  50 yards of lunges and squats using the parking lines. Rinse and Repeat.

Mosey across street behind City building for ledge work.  Dip and Dirkins.  3 sets of declining reps.  Followed by a mosey up and down the fire escape of the city building. Once 6 in, 10 Burpees OYO. – by now success in some layers being shed.

Mosey to courthouse, with a stop on the way with a couple of circuits of stair work with box jumps.  Once at courthouse, YHC called out DORA.  Merkins, Squats and LBC, with a run over and back of the courthouse steps.

Mosey to alley way, for People’s chair. Holding until each pax peels off with bear crawl to the end of chair line.  Pax shifted back down wall to hold Balls-to-Wall until each pax peels off with bear crawl to end of BTW line.  Once six was in, Pax recovered with a slow walk to Main St building up steam for a mosey to the waterfront.

At the waterfront, more ledge work, Step ups, Box Jumps and Calf Raises.  Feel the burn. Once done, YHC asked Largemouth for an exercise – he called our Squat jumps.  YHC asked Sandtrap for a count, he called out 5.  YHC provided the next evolution, mosey the waterfront, every other light, 5 Squat jumps.

Back at the flag, we did some Mary. Count-o-rama, Name-o-rama. Prayers for many family and friends that are hurt and sick. Our ENC brothers launching into GrowRuck.

The weather was 50/50, 11 Pax were 100% committed and pushed themselves 110%

Q reflections- I am amazed at how F3 has grown in Washington. When posting (which I haven’t done as much as in the past due to work travels), I see so many new faces.  Another sign of it’s growth is when two years ago you went from a bi-weekly/monthly Q to now Qing every couple of months.  F3-Washington is solid – so much energy and meaning.   Outstanding work men!

PS Workout followed by Coffeeteria at Giddy-Up where the 100 Man dinner fund raiser check was presented for Accept and Excel.

 

 

 

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