It was an inviting 28 degrees as 13 Redpillers rolled out for Bagger Vance’s guest Q at EpiCenter. Oddly enough, Dugger gave YHC the wrong coordinates so there were a few audibles today!

Mosey down the track past the obligatory lady walking by herself. Started to lose some PAX and decided to fall out for:

Warm – O – Rama:

(Disclaimer)

All IC X 19

Side Straddle Hop

Goof Balls

GMA

BAC – forward

Beetle Bailey’s

BAC – Reverse

High Knees

Butt Kickers

Double Apple Sauce Indian Run to Station One for: The Beast (Intro)

Six Exercises at light pole #1 AYG to light pole #2 Six Exercises AYG to Light pole #1 Six Exercises AYG to light pole #2 Six Exercises

All OYO X 12

#1 – Mericans, Ab Thrusters, Jump Squats

#2 – Jump Lunges, J-Lo’s, Burpees

#3 – Man Makers, Plank Thrusters, Air Presses

#4 – Plank Jax, Makhtar D’yae’s, Reverse Burpees

All in, good!

Mosey to the short hill, well, let’s go over to the Big Hill…

Station #2 – 7’s

Start at light pole with one Burpee Walker (burpee with an imperial walker finish)

AYG to the Shovel Flag six Burpee Walkers

All in, good!

Mosey to Baseball field for

Station #3 – Ark Loader

Home Plate: One Star Jack

Bear Crawl to first base: Two Star Jacks

One Legged Dog to second base: Three Star Jacks

One Legged Dog to third base: Four Star Jacks

Bear Crawl to home plate: Five Star Jacks

Mosey to the lower lot and get out YHC iPhone and Dugger’s speakers, Dugger, you got your speakers right? Dangit.

Station #4 – Plank Jax and Low Merican to “The Best of You” by Foo Fighters.

Plank Jack until “the best, the best…” at which time you go to low Merican position. Wow, 4:14 is a lot longer doing work than listening to it.

Station #5 – Line up at the tree

Reverse sprints to the next oak tree

Side shuffle back to the first tree

Side shuffle back to the second tree

Reverse sprint back to the first tree

And Mary:

Egg Timers – IC X 20

Bianry Trio:

Ola Dolly X 39 IC

Flutter Kicks X 25 IC

Rosalita X 15 IC

NM:

Thank yall very much for letting me guest Q. Dugger, thank you for arranging today for me. Nice to meet the faithful PAX in other Regions and know that F3 is alive and well throughout. Great work out there today men, it was a pleasure leading yall to getting better! Be sure to let me know if yall are ever in Nashville, happy to show you a beatdown up that way too!

T-Claps to Judge Hairy and Polly for keeping moving and to Woodpecker for letting me raz him during the Double Apple Sauce IR.

Great work from Light Bright, seemed to be right at home during the Bear Crawl and One Legged Dog portion of the day.

T-Claps to Pacer for scoring a perfect mark on his PT test earlier this week!

Bullhorn:

Christmas Party tomorrow night, I overheard it was going to be epic. Im sure yall have all the details.

SYITG,

Bagger Vance