The morning started off right. I got up a few minutes early and made it to Eagles Nest for a quick one mile run. When I got back the pack looked ready to sharp some iron. The 2 min warning was given. Then we started to put the work in.

Introduction and disclaimer was given. We had one FNG, Dark Knight. Welcome Dark Knight to F3. Crayola and Dr. Ruth brought Dark Knight out but they where a know show today.

Warm up:

30 SSH (IC)

10 Merkins (IC)

Mosey to the back side of Winthrop to do some exercises between the evenly spaced out light post.

Lunge walk – First post

Back peddle two light post

Karaoke too one light post and then reverse karaoke to the other light post

After we finished with the light post we moseyed up the hill that kept getting stepper. We ended up at the front side of Tillman Hall. We then partnered up and did some work.

Partner one did dips and the other partner ran around the building. Both partners did a total of 100 dips together.

Next we did step up on the benches, with a single count and a total 100 hundred combined. Partner two did bear crawl the length of Tillman Hall then switched to finish out the step up.

We then moseyed over to the long haul way of bricks. They had more light post evenly spaced out.

First light post – lunge walk

Second light post – Butt kickers

Third light Post – High knees

Then sprint to the stair way that leads to the hill.

We then partner back up for 100 CDD hill race,

First partner runs up the hill and comes back down to switch with the partner doing CCD. Both partners did a combined total of 100 CCD.

We then mosey over to the stairs but I Omaha.  We did part leg throws, we did a combined total of 100.

We had about 10 minutes left so we did a slow mosey back to the COT.

We made it back to the COT with 4 minutes left. We did a little bit of LBC and right of left

30 LBC (IC)

Right leg over left leg, then switched after 10 count

Right arm across your chest, to stretches your shoulder. Then we switched and did the other side.

Count Off

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