Tennis Court Beatdown

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Cool, breezy, and with light rain near the end of the workout

FNGs: None

COP: SSH x20 IC; TTT x10 IC; SSH x20 IC; Mountain Climbers x15 IC; SSH x20 IC; LBAC forward & backward OYO; Slow mosey around the armory building into the tennis court

The Thang:
-Pax circle around the tennis net…side shuffle to the right around the net, then to the left, changing direction on Q.
-Set of 11s – Squat jumps on one side; high knees IC on the other side; sprint each way between stations.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Circle around the tennis net and side shuffle on Q again.
-Set of 11s – Squats on one side; Merkins on the other side; Burpee broad-jump from squat station to merkin station; spring back after merkins.
-LBCs x20 IC
-Go around the tennis court…on the long sides, do sumo squats…on the short sides, do lunge walk.
-Side shuffle on Q around the tennis net again.
-Squat jumps x5 OYO, then sprint to other side of court and back.  Repeat until Q says to stop.
-Return to flag

Mary: LBCs x20 IC; Ray Charles x20 IC; Flutter Kicks x20 IC; LBCs x20 IC

Numberama: 9

Namerama: High Stick, Peg, Grits, Hospice, Splinter, Microwave, Space Cowboy, Milton, Waldo

Pledge and COT

Announcements: February Q sheet is up.  Convergence at the Ditch on Saturday.

Devo: Try to keep learning.  Learn new skills and new things.  Learn more about the things you think you know well.

Moleskin: I rarely Q outside of Bedrock, but Microwave asked for some help at Seismic, so I was happy to help out.  I hadn’t worked out at Doty in a while, so I decided to keep it simple and do a cardio/leg beatdown in one small location.  Running around town is a good workout, but you can also do cardio in a small space with the right exercises.  I tried to keep everyone moving and keep the heartrates high.  The mumble chatter got lighter as we went along, so I think I succeeded.  It was great to finally lead the #tipofthespear.