We had nine at Laces In on Thursday morning.  After a quick disclaimer, we circled up for the typical warm-up exercises (SSHs, Imperial Walkers, Windmills, Plank Stretches).  Next, we ran to the hill near the stadium.

I explained to the Pax it was “Leg day” so we partnered up for a round of Dora. The exercises:  100 Monkey Humpers, 200 Lunges, and 300 Calf Raises.  Partner 1 began the exercises while partner 2 ran backwards up the hill to the third light post.  As we started the exercises, are newest FNG pulled into the parking lot, jumped out of his car, and quickly joined into the fun.

Once we completed the Dora exercises, we shuffled up the hill using our hands to the third light post.  Next, we crawl beared down the the new parking lot, took a break by doing some Ab exercises, and bear crawled back up the hill.  We took a couple minutes to review the five core principles of F3 with King Pin before we ran to the main parking lot near the gym.

For the final ten minutes, we ran down each aisle and performed the following exercises (10 hand released merkins, 10 squats, and 10 LBCs).

Back to COT.

Great job by all!