4 gathered in the starry, 1/2 moon lit gloom expecting some fun and fitness.  They got what they came for 

Warm up

ISS X 15IC

Windmills X15IC

Dwight Schrutes X 15 IC

Stretchy stretch 

Mosey into the park at LKN’s best AO and down the hill 

Pick up a rock of your choice and get to bottom of big hill 

3 rounds up the hill starting w/ Rock work 

Curls Round 1 X 15 IC, Round 2 Skullcrushers X 15IC, Curls X 10IC, Round 3 Shoulder press X15IC, Skullcrushers X 10 IC, Curls X5IC 

Run up to 2nd street light – Round 1 X20 merkins, Round 2 X20 Diamond Merkins, Round 3 X20 Wide Merkins

Run back down hill to 1st street light – Round 1 X30 squats, Round 2 X30 lunges, Round 3 X 30 split squats

Run to bottom of hill – Round 1 40 LBC’s, Round 2 20 Freddie Mercury’s each leg, Round 3 15 Pretzel crunches each side 

Run a lap around the track – was worried Jersey Boy was getting too cold so needed to be benevolent warm him up – such a nice Q 

Grab rocks, return to pile 

Stop at 2nd street light for mobility moment 

Mosey to start – Waffle – W’s X15IC, Chilly Willy – Low Flutters X 10 IC, Jersey Boy – Windshield Wipers X 10 IC, Canuck – Bridges – regular, single leg both sides X 10 IC – 

Recover Recover 

Life up Moonlight, Kotters, Turkey/Syria situation, kids on spring break 

Solid workout, not much mumble chatter, but we did notice the Big Dipper and the workout on Strava did as well!  So all is good that creates such homeostasis and satisfied F3’ers who left more fit and ready to tackle the day