We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH Combos x 20 IC X15 IC X10 IC

Al Gore/Global Warming 2 laps both directions

Stretch

The Thang

Mosey to the other side of the parking lot

Merkin Combos (all varieties) 52 total

Flutter Kicks X52 IC

Bear Crawl Indiana Run in the parking lot

26 Burpees IC

Slowsy to the incline

Lunge Walk 50 yards (last 1/3 with hands in the air)

Mosey to cars

Yoga/Gumby

COT

Moleskin

32ish and cloudy, snowing at the end

PAX:  Headlock, Cornwallis, State, Brickyard, Khaki, Beefsteak Maize, Zamboni, Promo (FNG), Swayzee, Logger, DC, Cosmo (Q)

Following the inaugural F3 Indianapolis Qsource meeting led by Zamboni……13 PAX gathered to help celebrate Cosmos’ birthday Q.  The morning started with a short thought for the day from Cosmo about fighting those areas of complacency in our lives that are good for us….followed by SSH combos to get warm, followed by Global Warming…at this point PAX worried that we were some kind of cult meeting in the church parking lot…so we ran away.   Bear crawl indian run brought some groans only followed by 26 Burpees, not 52 because the birthday Clydesdale didn’t want to…that why!

Mumblechatter was AWESOME and the group learned that Cosmo probably shouldn’t have caffiene prior to a workout.

ALWAYS awesome to have FNG…welcome Promo, also great to see other newer guys further committing to this awesome group of men!

Keep fighting complacency men….and keep passing F3 along so that others can fight the good fight with us!

Thanks for the birthday wishes!

Always a privilege!

Cosmo

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