Cool, crisp 50 something degree morning of 10 PAX
Pew Pew
Bubblicious (QIC)

Grass Pickers x15 IC
SSH x20 IC
Arms/Legs OYO
Hairy Rockettes x10 IC

Perimeter Scout Run for 1 Mile*
-Sprint for 10 count then turn around and run to back of line.
*Q took off without necessary tools for Thang 2 resulting in detour and shorting the run to something more like .7 of a mile.

Big Bang
PAX form small circle, everyone in a plank, shoulder-to-shoulder. 90’s Rock Anthems play from the middle of the circle as Q calls out a number and exercise. ”10 burpees” =PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6.

Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Increasing Rep and distance represents the ever-expanding F3 universe.

10 Burpees
20 Merkins
30 Squats
40 SSH
50 LBC’s

Blue Falcon

1. Pax divide into two teams teams.
2. 30 sec to come up with a plan
3. each team has 3 min (how ever log Q decided) to do their own workout
4. Switcheroo at the end of the 3 mins. Trade workouts and the other team has 3 min to complete the other teams workout.
5. Whoever gets most Reps in wins. Losers do 15 burpees.

Total Reps of Shoulder Presses and Mtn Climbers:
Team #1: 3,220
Team #2: 3,204


Everyone starts in and holds a plank during the Ghostbusters song. Every time they say “Ghost Busters” you complete a burpee. In the “I ain’t afraid of no ghosts” sections do plank jacks in rhythm. Bustin’ makes everyone feel good!!!! 

Recover, recover.

DDM! The Wapner-Piper Challenge remains tied in a dead heat. We tried out a few new routines this morning that were really fun and turned into a real burner workout….not Q’s intention but that Q adrenaline will get ya sometimes. Big Bang should be done again soon but with different obstacles and exercises. Q’s plan of doing it near stairs and hills was thwarted this time. A Blue Falcon rematch would be nice. Some of us need a chance at redemption. Great work fellas! Onward!

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