Choo Choo!

It was quite at Downtown Train this morning until a slow driving creepy car was doing circles around the parking lot of Downtown Train. I thought I was solo until Chaps from Wyoming appeared and said “Is this F3?”   After some small talk, finding you out you are Emeril’s neighbor (sorry) the workout commenced.

 

 

 

FNGs:None

Warm Up: Standard DT lap followed by Overhead Claps, Seal claps, Sir Fozio Arm Circles, Imperial Walkers and Hillbillies. Quick  count hamstring and quadricep stretches

The Workout: 1st train stop was at the library for 3 rounds of 1 minute hold for Peoples Chair, 10 merkins, 10 count in cadence Balls to the Library Walls, 10 Derkins, 20 Prisoner Squats, and 15 count in cadence Low Slow Flutter.

2nd train stop was the rock pile for 3 rounds of 21’s, 15 shoulder presses, and 15 overhead squats.

3rd train stop was a pair of brand new benches near the parking deck for 3 rounds of  15 dips, 10 Erkins, and 20 calf raises.

Mary: Freddy Mercury and Homer to Marge.

Announcements: None

T-Claps (Recognition): Chaps for coming out for his 3rd F3 workout and his service to the country.

Prayer: Chaps former unit member who called him in the middle of the night, current and prior military, first responders and the unspoken.