Began with the F3 mission statement followed by 5 core principles of F3.
Warmed up with side straddle hops and windmills in cadence and then stretched our hamstrings.
Ran to new location to work on abs
Everyone held plank as long as they could, then went to center to encourage the remaining competitors. 2 combatants were left planking when Q took mercy on them (not naming names because it was you against you, but those of us there know who they are! Nice job men). Everyone was a winner to push to their personal limits
Following exercises in cadence: Cross arm crunches, American Hammers, Mountain climbers, Leg raises
Ran back to original location to Work on Full Body
Following exercises in cadence: Burpies (this was the Q’s gift for those in the Burpie challenge, your welcome), Scissors, High steps, Plank jacks, Merkins
Run back to position 2 and worked on legs.
Everyone held Al Gore for max time until they could no longer hold, then went to center to encourage the remaining competitors. There was one person that outlasted the others (not naming person because it was you against you, but awesome job!). Everyone was a winner to push to their personal limits
Following exercises in cadence: side lying left leg lift, side lying right leg lift, squats and calf raises.
Returned to start for final push. Running out of time so did triceps dips and plank taps shoulder & stomach, which PAX lovingly renamed as Macarena planks (but Q prefers the name TuPacarena Planks)
Venom, Stark, Huffy, Virus, Shakira, Jennay, Flo, Sipe, Cobra, and Tupac (Q)
in a COT and most PAX enjoyed a 2nd F at lamplight