Ovals


FNG-1 Flow from Area 51 and he brought another FNG

FNG-2 Corey was invited by Flow and he said he is going to post in SVU tomorrow

FNG-3 Joe posted last Wednesday and still came back for seconds. Newly named Dr. Jones

Warm-up

20 SSH IC

10 Toy Soldiers IC

10 IST IC

10 Mt Climbers IC

10 Merkins IC

The Thang

We ran circles in the parking lot and we did pain stations before every circle. Refer to Strava for a wonderful 2.5 mile picture. (burpees, merkins, Tony Hawk's, Carolina dry docks, monkey humpers)

MARY

10 In and Outs IC (not time just here to check the meter)

10 Scissor crunches IC each leg

Recover, Recover

Reflection

1 Chronicles 16:34

Give thanks to the Lord, for he is good! His faithful love endures forever. 

M/C

Boucher made it to 2 F3 workouts in 3 days. Great to have you back

Dr Dolitte knew what I was doing better than I did

Clark really wanted to do more burpees

Iron Horse made it back out after a 2 week break since he hurt his wrist running in the woods in the dark

Export is still making a lot of progress each week

Saturday we had a few PAX that we haven't seen in awhile that had a huge part in me starting F3 and today we had few new PAX. It been a cool couple of days at F3. Lets keep it going.

-Tomorrow should be fun at SVU with 3 different Qs splitting time.

-Wednesday we have Mysterion at the helm at the Meat Locker so that should be fun. 

-Thursday we don't have a Q yet at SVU ( I heard Hefty is probably going to take it) 

-Friday we get to run or do Bellz. 

Thank you guys for letting me lead and I look forward to another good week in the gloom with you guys

Mater