This is my first BB after leading F3 workouts three times so far. As an F3 beginner my greatest fear is that I would mess up cadence or my routine would not be demanding enough for the PAX. Fortunately all experienced F3 goers know how to modify up. So for those who fear Q-ing listen up. If Kielbasa can do it, so can you. Just be prepared yourself and go! This is how it went at the Coop.

The Thang

Mosey /Indian run 4 rounds
Circle up:

In cadence
20 SSH
20 Imperial walkers
20 Wind Mill
20 Lowslow squat
20 Merkins

By the hill Reversed Bear crawl 2 x 50 feet
Teams of 2 accumulative 100 reps of each exercise
As partner 1 runs 200 feet up hill, partner 2 performs:
Merkins
Squats
Carolina dry docs
Dips
big boy sit ups
Side crunches
After completion we moved to the wall.
Human chair 2 x 10 SLS
Balls on the wall with 10 push ups 2x
Cool down
Karaoke 2x 100 feet
200 feet run w butt kicks and knees up
10 Wind mills
10 cherry pickers

COT.

See you in the gloom!

Kielbasa