So long story short… I haven’t been posting much this year, the last 5 times I posted I had Q for first 3 and Kenyan Q’d last 2 in a row.  Kenyan is training for a marathon.  After last week I vowed to have a NO-RUN Q  to be funny but it was harder than I thought.  In all seriousness, what I love about F3 is the constant variation which is truly the best workout for your body.  Cheers to Kenyan for pushing me to do what I need to do, not what I want.  As always also for being a good sport!

So the warm ups start right where we gathered of course.  SSH, Abe Vigoda, plank stretches, merkins and Moroccan NC.

Well I need a curb for the next trick and wouldn’t you know its all the way across the lot!  So naturally we did karaoke across so as not to run.  We start out with 10 curb dips, crab walk down the curb to an undetermined distance.  Repeat dips and shuffle back to start, repeat dips.  Next we did up downs with hands on curbs then feet.  To wrap up the curb we do 5 merkins with one hand/foot on curb and continue down curb in bearwalk.  10 more and return curb length opposite hand.  side shuffle to the wall for BTTW plus each pax bearcrawls one at a time to the end of the line and gets back on the wall.  Resting LBC’s then back on the wall plus CDD for added wall time.  Stroll back to front of shopping center for bearcrawl/lunges length of the center.  Lt Dan back the length.  Round up for Bearcrawl RIng of Fire and ab lab.  Special thanks to the PAX for sticking out my lunacy! For some reason, cant tag Dr Evil