Well I have been at F3 going on my 3rd year. I have not Q’d much at all. So this morning at 5:00 I picked up the Q.
Started out with
11 ssh
10 gm
15 st
Keeping everyone on their toes by switching up the count or perhaps I have trouble counting at 5:30 am.
We started with a full lap around the parking lot. Then to the chute, start with 10 squats, sprint up hill, 1 push up. Then ladder.
I brought a coupon with me this morning weighing about 20lbs and passed to each other throughout the workout. Move down to the parking lot. Run to 1st perpendicular line, run back do one burpee run to next line run back 2 burpees, run to third line, run back, three burpees.
Clark suggested we run down hill and quadraphila to the top doing 10,20, 30 monkey humpers
Sparrow wanted to show Clark he had more in him. So we ran down hill to the 1st line and bear crawled back. Then ran to the 2nd line and quadraphila to 1st line and bear crawled back. Same to the 3rd line.
We ran half lap back to the landing pad on the way back doing squats in the shadows. Then to the landing pad For Marys.
10 crunches
10 left over right
10 right over left
10 leg lifts
total run 2.5 miles
verse 1 Corinthians 16:24
prayer request Iron horse’s daughter to find her path in Yah.
Clark has surgery Wed, his wife is better, prayer for his sister in law.
My friend Nehemiah and his son Zamir has a hernia, he is around 2 years old