Glad to be subbing in for Shady this morning.

Had originally set an AMRAP plan for Quagmire PAX to ponder. However, there was an FNG present, so I decided to modify a bit so we all stayed closer together.

Moseyed towards Tuesday Morning
Warm up in cadence
-SSH
-IW
-HW
-A little yoga

Moseyed towards CVS
-more yoga
-shoulder taps
-squats

Moseyed a bit for The Thang
Did all of these in cadence
-25 Merkins (50 total)
-50 Squats (100 total)
-50 Mountain Climbers (100 total)
-50 Freddie Mercury (100 total)
-50 Split Squats (100 total)
-50 Side Straddle Hops (100 total)
-RBG (elbow plank) with 10 counts all around
-50 VMO taps (100 total, 50 each leg)
-25 Merkins (50 total)
Originally planned to do this AMRAP with PAX moving at their own pace, but instead we went in cadence to stay together. One round was enough…

Moseyed to Target
Bear Crawled a little, cause I like to

Moseyed back to COT
Set a timer for 7min
AMRAP
10 Burpees
25 High Knees
I got in 4+ rounds. Pretty sure Copyright got 5. #King

COT:
With an FNG posting, I like to reflect on F3 core principles and mission. Added a little thought about where we were when we started F3. I couldn’t run a mile without stopping. Wasn’t gonna happen. Grateful for other PAX holding me accountable and helping spur me to be better: physically, emotionally, mentally, and spiritually.

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