Weather 71, clear, muggy



Sugar Bear



Wapner QIC



Maestro lap

Abe Vigodas IC x10

LBACs IC x20

Shoulder pretzels IC x20

Tempo squats IC x10

Willie Mayes Hayes

Annie IC x20

Jingle balls IC x5


Indian run to tennis courts

Rings of fire

Merkins x10 and planks x2

Squats x10 and Al Gore x2

Flutter kicks x10 and canoes x2

Monkey humpers x10 and ankle holds x2

Mosey to basketball court

Jack Webbs 1:4 on one end and Lt. Dans 6:24 on the other with Jack Webbs going up to 4:16 and Lt. Dans going down to 3:12 (cut short for time)

Mosey to softball diamond

Field of Dreams

Count off by fours. 1s start at First Base do AMRAP Squats until relieved. 2s at Second Base do AMRAP Merkins until relieved. 3s at Third Base do AMRAP LBCs until relieved. 4s at Home Plate will perform 10 Burpees then run to First, relieving the PAX there, who go to Second, etc… Continue until all PAX have done the Burpees

Mosey to flag


Hello Dolly IC x15

Heel touches IC x15

Flutter kicks IC x25

Gas pumps IC x15



Maestro lap in honor of Maestro posting this morning at The Patriot in Arlington, VA. Five PAX strong for the end of vacation week started off very comfortable but got muggier as the time passed. Workout was tour of some of the park’s athletic facilities: tennis courts, basketball court, softball diamond for some old favorites. Suck factor went up as we moved along. Good to have second NOR of the week (welcome Sugar Bear) and we need to keep getting the word out. Discussion at COT about what we get out of F3 and continuing to hold each other accountable. Have a good weekend and let’s get everyone out Monday morning!

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