It was good to see some new faces at the Swamp, I mean Quagmire this morning. I always get confused with the name since it is at the same location.  A total of 18 men showed up for the beatdown, including Zima with his backpack in tow.

The Workout

Warm-up stretching in front of Best Buy: Heels to back, Heels to chest, Hip circles in and out

Short jog to the back of Just Fresh for some exercises in cadence:

SSH (x25)

Windmill (x15)

Imperial Walker (x15)

Merkin (x10 + 6” hold)

Mountain Climber (x10)

Merkin (x10 +6” hold)   * Bing favorite

Mosey to the back of Target, plank position while each person walked along the wall with their hands on the ground and feet against the wall.

LBCs when finished.

Mosey to the front of Target, lunge walk to the first entrance of the store. Next, run to each red ball, 10 Caroline Dry Docks at the first ball and +5 at each additional ball.  So 10,15, 20, 25, 30, 35, 40, …It sounded like a good plan, but it was very painful!

Short mosey to the traffic circle, bear crawl around half of the circle, and jog to the fountain.

20 Step ups

Jog around the shopping area back to the traffic circle, crab walk around half of the circle, and jog back to the fountain.

20 Derkins

20 Dips

Mosey to back side of River Bleu for a chance to catch our breath with the People’s Chair. We took turns running up and down the stairs to the patio deck.

Mosey to the front of Petsmart for a pair of jog/sprint sets.

Announcements:

April 30^th – Mud Run

May 19^th – Whitewater event link to details: http://f3nation.com/2016/04/14/f3-goes-to-the-wwc-pre-blast/

May 21th – Fastest 5K

Prayers/Praises:

 Qwerty – prayers for the new addition to his family.  Great to see you back in the gloom!

Tater – prayers for his M’s health.

Witchhunt – prayers for his father’s continued improvement in health and their participation in the upcoming Mudrun.

Mr. T – prayers for the families who were impacted by the vehicle break-ins at Regent Park.

Thanks for the opportunity to serve. It is always an honor!