As this was my VQ, I appreciate the opportunity to lead the workout and help out.  Dark Helmet reached out and indicated he could use some assistance.  Having been involved with F3 for a while, I had a sense of urgency to do my part….when I saw Dark Helmet’s post for help, I signed up on Twitter and took the plunge….

Dark Helmet’s helped kick-us off and helped me out throughout the process –   his help was greatly appreciated.  He started with the disclaimer.  Dark Helmet also shared that as part of growing F3 in today’s workout we would be stopping at 5:30 to help kick-off a group in Allentown, PA (more on that to come)…

Getting started…mosey to the back of Springfield…..high knee, butt kickers, shuffle both ways and then a quick warm-up…

• 20 X side straddle hops
• 20 X imperial walkers
• 10 X windmills
• 10 X merkins
• 10 X mountain climbers

Mosey over to the other side of the parking lot. We had a couple of minutes to burn before the 5:30 call so did a little work…

• 10 X diamond merkins
• 10 X wide armed merkins
• 10 X Carolina dry docks

We had a quick facetime call with the group from Allentown, PA, gave them the disclaimer and got them started.  Exciting to help the growth of a new region…..

We continued on with a Modified Dora 1, 2, 3. Everyone partnered up, take turns running around the parking lot and completing:

• 150 push-ups
• 200 LBC’s
• 300 situps

We then ran back to the front of the school for some Ab work:

• 10 X Plank punches
• 10 X Parker Peters
• 10 X Peter Parkers
• 20 X Hello Dolly’s
• 15 X American Hammer’s
• 10 X LBC’s
• Wrap-up with planks and slide planks

As we wrapped up with COT (and actually the entire workout) the chaos of the last couple of nights in Charlotte weighed heavily on everyone’s mind. We closed with prayed requests for peace, love and understanding.

Dark Helmet and crew stuck around to help the Allen Town Crew with naming of FNG’s and COT.

I wanted to thank the PAX as they were patient were some early counting issues and were nice enough to notice and provide constructive feedback when my voice cracked during the workout.  It was an honor to get a chance to help out.