Weather: 54 degrees! A bit of a breeze – doesn’t get better in February

PAX – Dr. Porkchop, Chirp Chirp, Khaki, Nomad, State, Cornwallis, Maize, Beefsteak, Motorboat, Kindergarten Cop, Headlock, RockBaby, Cosmo, Cheddar, BumbleBee, Optimus, Snaphook, Wrigley, Brickyard, Zamboni, Clubber, Logger

Disclaimer Given


Warm Up

  • 20 – SSH
  • 10 – Kick w/Twist
  • 10 – Windmill
  • 20 – Seal Jacks
  • 10 – Week Pickers

Mosey to side of the church

  • In Cadence
    • 20 – Dirty Hookup
    • 15 – Crab Cakes
    • 15 – JLo
    • 10 – Tri Mericans

Mosey to West Side Parking lot

  • 4 Corners (3 laps – 12 of each the first lap, then 8 of each, then 4 of each)
    • Burpees
    • Mericans
    • Groiners
    • Squat Jumps

Mosey to Hill on the South side

  •  Partner
    • 200 Lunges single count
    • While your partner does lunges run down the hill and then run backwards back up the hill.

Moleskin: A website with more details: 

Key points for your Q

    • Time – Show up early. Start right at 5:30. End right at 6:15 with a “Recover Recover”
    • Disclaimer – F3 is not responsible, You are not a professional and not responsible. The AO isn’t responsible. We’ll be on uneven ground, use caution. It is each person’s responsibility to be safe and modify exercises if you need to.
    • Practice Counting in cadence:
    • Don’t Q it if you can’t do it – focus on what your strengths are when you put together a Q.
    • Write your plan down and bring it with. Additionally, plan extra. You need to fill time, sometimes things go faster than you expect. Your plan can be extra exercises, do a rinse and repeat, or increase reps – just fill the 45 minutes.
    • Watch the 6, don’t drop anyone – we start together and we finish together.
    • Backblast – contact Khaki to get access to write up your backblast. We have a guide on the website about writing it up –

Thanks Men!

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