17 contestants heard the call to “come on down” to WEP for a cool morning workout. 5 pax posted at Laces Out for a 5+ mile cruise to the Land of Parting Gifts.  11 others stayed close to home base for Bob Barker’s first run at the Q. Sadly… he didn’t bring along any of Barker’s Beauties, but he did bring a showcase of fabulous workouts.

The Thang:

Warmup:

• Half lap around WEP

COP:

• SSH  30x
• Merkins  15x
• IW  25x
• Mountain climbers  20x
• Squats  25x
• LBC’S  20x

Mosey  to tree line

• Karaoke to the 4^th tree, run back.
• Side shuffle to the 4^th tree, run back.
• High knees to the 4^th tree, run back.
• Suicides to 4th tree.
• Rinse and repeat.

Mosey to playground

Partner up. First partner does lap as other partner does an exercise.

• Squats
• Merkins
• Mountain Climbers
• LBC’S

Mosey to center of the park

• SSH  25x
• Merkins  10x
• IW  25x
• Freddy Mercury  20x
• Russian Twists  15x

COT

Moleskin:

• Don’t forget… help control the pet population and have your pets spayed or neutered.
• One year anniversary celebration of F3 at The Fort is next Friday at 6:00pm at the Anne Springs Greenway Pavilion. Here’s a link to the pre-Blast: http://f3nation.com/2013/09/16/preblast-the-fort-game-on-third-f-event-september-27th-1800-hours-fort-mill-sc/
• F3- Dude Where’s My Par Golf Classis will be on Oct 26^th (afternoon), mark your calendars and start hitting the driving range!!  PLEASE CONFIRM YOUR INTENT TO PLAY BY EMAILING CRAB CAKES: tysonecampbell@gmail.com ASAP.