WARM-O-RAMA:
Mosey to the center of the park for some Side Straddle Hops, Squats, Imperial Walkers, Sun Gods and Michael Phelps.
Pair up for partner Balls to the Wall / Donkey Kicks. Partner 1 in Balls To The Wall while partner 2 performs Donkey Kicks, trade as needed. Work together up to 10o donkey kicks as a team.
Mosey to the soccer field.

THE THANG:

Circle up for Mary-Go-Round in groups of 4
Each PAX  in the circle takes a turn to call Mary, Cadence, and Count.

4 CORNERS       (always facing one direction)
    Front facing run to Corner 1. Do 5 Burpees
    Side step to left to Corner 2. Do 10 Big Boy Sit Ups
    Run backwards to Corner 3. Do 15 Merkins
    Side step to right to Corner 4. Do  20 Squats

The gazelles got in 5 rounds before we moved on to the last segment.

Crawling Q Line:
All line up in the end zone (see, I learned something, too) and one PAX calls next exercise, cadence, and count. Then all Bear Crawl to the 20 yard line together where the next PAX calls and leads an exercise.
For the sake of time, only PAX who have Q’d 3 times or less in the past led these. That was 8 PAX, 8 different exercises, and 160 yards bear crawled in total.

Mosey back to the shovel flag and Mary on the 6.

NAKED MAN MOLESKIN:

It was a real honor to serve a review of the core principles of F3 and basics of leading a beatdown. We had a good mix of seasoned regulars, newer guys, and even a few FNG’s!
Lots of good mumble chatter. I saw a lot of guys going back to pickup or waiting on the 6 (good team work!) We accidentally ran-of some guy on the soccer field there all alone. Dump Truck tried the EH, maybe we’ll see him again?
Pop-Up ruined everyone’s day by being the first to call exercises for the Crawling Line when he called Merkins. No-thanks for that, Pop-Up.
WarTowne is hiring a coffee/munchin Q for Saturdays. No experience necessary. Apply via the #bd-WarTowne slack channel.