7 PAX in actual attendance on this beautiful 73 degree morning, 1 PAX definitely not in attendance, one PAX in questionable attendance???

Jay-Z, Maestro, Bubblicious, Wapner, Sliot, Daisy, Stache (QIC)


Maestro Lap, arm stretches OYO, Batwing x 10, Chest & Back stretch x 2, Grasspickers x 10, Quad Stretches, Willy Mays Hays, Any other stretching OYO.


Long Mosey to Tennis Courts – ~0.75 mile mosey

4 Corner Burpee Breakdown – 10 count, then 8, 6, 4, 2

  • Burpees
  • Half Burpees
  • Groiners
  • Merkins

Run tennis court suicides until all PAX are finished.

Mosey to The Hill

Lateral Plank Walk across the road, sprint the hill, 6 Bobby Hurley’s at top of hill, jog down, lateral plank walk across road, 6 merkins.

R&R hill sprint exercises w/ 4 count and then 2 count exercises.

Mosey to the Flags


Dealers Choice

  • Mercian Hammers x 20
  • Crunchy Frog x 20
  • Heels to the Heavens x 20
  • Flutter Kicks x 20
  • LBC’s x 20
  • Heel Touches x 20
  • Toe Touches x 20
  • Pickle Pointer ROF x 10



A small group this morning, but a mighty one. Pew Pew’s presence has been so mighty lately that the Q thought he was in fact present. I’m still not sold that he’s not out there somewhere. Watching. Waiting.

Most importantly, Wapner takes a 2 game lead in the posting playoff race. The confidence Piper must have in his final race kick must me unprecedented. Or he’s been training with our men’s Olympic sprint relay teams….

Hope to see higher numbers on Wednesday. Daisy promises to bring us a beatdown in review, highlighting some of the best looking and best feeling winkie’s from this past year. Excellent prep for the final exam on Friday as we celebrate the passing of another F3 anniversary!

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