8 PAX showed up expecting a wet workout with rain maybe turning to snow – instead were greeted by a balmy 47 degree morning at Copper Beach and the storm graciously agreed to wait until later in the day.

It’s been a couple weeks since I Qed, so I had a few ideas running through my head…

Warm-a-rama

SSH IC x 20

IPW IC x 10

LBAC IC x 10 forward, 10 reverse

20 Overhead Seal Claps (to greet Kingpin’s arrival)

Mountain Climbers IC x 10 (while Kingpin did penalty burpees)

PAX then started a mosey around the track to the south of the park.

This mosey would carry us all the way around the track and then down the trail to the North of Copper Beach – winding with Midas Creek and ultimately popping out on 4775 West.

As a bonus for the PAX – and a request by Hollywood – we stopped 4-5 times along the way for 10 Bonnie Blairs (each leg).

The THANG

Maybe only the 2nd or 3rd time we’ve used the little park off 4775 W – the PAX divided into 2 man teams for 3 rounds of Reps.

Round 1: 100 Cumulative Merkins for each duo – One PAX started the Merkins, the other Lunged walked up the hill to the tree line and ran back. This continued to the rep count with the PAX switching places.

Round 2: 200 Squats.  This time the traveling PAX did a Bear Crawl up the hill and ran back.

Round 3: 300 LBCs. The traveling PAX sprinted up the hill to the tree line and back – two times.

Midway through the bear crawl segment I contemplated spilling merlot and wondered why I picked that part of the workout!

The PAX wrapped up and took a mosey along Midas Park Road back to Copper Beach for a little….Mary

Circling the Flag – one PAX selected the Mary exercise, but the PAX to the right did the count and decided how many reps we did. We did Flutter Kicks ,Box Cutters and Bradley Coopers as the time ran out.

Some great work today by all.

COT/Wrap-up

Announced the Knope was on the Q tomorrow at Prairie-Doggin in Herriman.

Lockout said his wife’s aunt’s funeral was as good as could be expected.

Always a challenge and a pleasure to Q an F3 workout.  Thanks for pushing each other this morning!

YHC,

ThighMaster