It was perfect weather for an F3 beatdown and there were great plans laid. But travel for work and other excuses meant only two PAX stood in the gloom at the appointed time. New Mexico suffers from an injured wrist, so a shoulder/arm focused workout went out the window and YHC scrambled to improvise. It looked something like this.

Run the loop around the tennis courts
Side Straddle Hops x 20
Imperial Walkers x 20
Windmills x 20
Sir Fazio Arm Circles x 10 x 10

Run around the courts again and then into the tennis courts for Plank-O-Rama
High Plank x 30
Putin x 15
Sarkozy x 15
Walking Plank x 10 x 10

Run around the interior area of the tennis courts. High Knees down and Butt Kickers back. Repeato

People Chair x 50
Diamond Incline Merkins x 10
4 Court Suicide run
Decline Merkins x 10

Run the loop

Lunge walk the length of the courts
Line jump x 20 x 20
4 Court Suicides

We did some other stuff YHC can’t remember.

Six Minutes of Mary
LBCs x 30
Low Sloooow Flutter x 20
Putin Smashers x 10
And more

New Mexico closed us out in prayer.

It was a great morning. Way too many PAX opted out from the fun. With the weather turning warm, these cool mornings are perfect for solid helping of F3.  Don’t forget the GoRuck, USMC Mud Run and service opportunities: Healing Place and Raleigh Rescue Mission.  Do you know someone in Holly Springs, Fuquay, or Willow Spring?  Tell them things are cooking in the Quay and we are hoping to start a Friday workout in Holly Springs soon.