FNG-1 is Swiftie also apologies if I missed anyone. 

A great round for both first timers for Q V Q with Ichabod and Ping going head to head at Viking. 

Ping had elected Ichabod to go first which had us Mosey into the back country but, not before a nice warma rama.  

Ich started off with some rock work with some Curls, OHPs and Skull Crushers (pax were giving him a hard time on his inflections) 

Three rounds of rock work with Running to the bottom of the hill to do mericans and LBCs 

Ran down to a different portion of the park to do mericans and LBCs and finished it out with another hill run and Mericans and LBCs 

Changed over officiated by Scrappy: 

Ping had people run back to launch site ( with multiple complaints of not picking up the six, no music , no direction).  Also found out pax do not like Big Booty Mix vol. 11 might try big booty mix vol. 12 next time. 

Once ping had things going he kicked it off with some old school fashioned footwork. 

Ping had set up cones across the parking lot and had pax bear crawl to the first set of cones and come back. Lunge to the first set of cones. 

The second set of cones were wet up in a Square where ping had people run around in a square four times 

The third set of conest were lined up in a line and ping had pax doing footwork.  

Final set of cones were set up for pax to do bunny hops, bear crawls, lunges , and sprint the final one. 

Ping had pax partner up for the chance of a lifetime to win a ping exclusive (as some pax call it a Shmedium sized shirt ) 

One pax did 5 thrusters 5, curls , and 5 burpees then take a lap while the partner did some rope work/ plank 

Pax that did the most laps one a Vote 4 ping shirt. 

Cot: 

Continued prayers for Crab legs 

Continued prayers for Canucks extended family and his step-father. 

Christina Latina 8K needs volunteers

Thank you again to the men of F3 for allowing me to lead you today. Ichabod and I appreciate the opportunity to practice.

– Ping