Got asked to Q at 9:30 pm night before (why not, I can make stuff up on the fly with the best of them).
7am sharp mosey out of the Mint, right on Randolph, cross the street for COP, in Cadence SSH, IW, Merkins, Copper Head Squats & 5 Burpees OYO
Mosey to bottom of Sandlewood Road – Merkins and squats at each house on the way up, start with 2 of each and increase by two at each house, plankorama at the top
Mosey around Billingsville Elementary for Peoples Chair alternate with Balls to the wall and hip slappers, 3 rounds
To the playground for 5 pull-ups, 10 merkins and 20 dips, keep repeating until Q thinks of next challenge.
Mosey to back of Billingsville Elementary, pair up, partner one does a lap around school while partner two does called exercise, goal of 100 hand release burpees, 200 squats and 300 merkins per team (crowd favorite).
Mosey back to the mint, lunge walk half the length of the parking lot, quick feet to finish the hour.
100% of the cuff beatdown. The pax were challenged and everybody pushed hard this morning. Always an honor to lead especially on the 5th anniversary of my start in F3. Deer Tick and I started on the same day and we both continue to post on a regular basis. Were both better men due to F3. Thanks Boomer for applying the EH.