Drain the SWAMP

YHC is on the road this week for a conference in DC, so with that I had to put out the Hello Kitty bat signal to stir up interest for a Carpex inspired beatdown in the District.

With an F3 Arlington (launching soon) bro in toe and thanks to a long distance EH from Half, Pax of 3 set out for a workout at DuPont Circle's fountain with YHC as the QIC for an off-the-books good time.

Warm up:

• Lap around the circle


• Oh hey there's a guy that looks like he's looking for us... sup Chris


• Second lap around the circle


• SSH


• Plank Jacks


• Mountain Climbers


• Quick feet

Thang 1:

• There are 6 side walk "spokes" in the circle


• Bear crawl one way lunge back in with stops for


• Superman


• WWII


• American Hammers


• Merkins


• Plank Jacks


• And on spoke 6 all 5 together


• Each time back to the center the Pax did L/R step ups and/or dips/erkins (Yes it's with an E)

Thang 2:

• Oh, no burpees yet, to the outside of the circle for a stop at each spoke for ascending burpees


• 1, 2, 3, 4, 5, 6 on the count

To the grass for Mary led by F3 Arlington's Todd (hospital name) for (not in this order):

• LBC, Boat/Canoes, Bonnie something or other (they suck, can't wait to show the Carpex guys), Chill cut on a 1:00 count, and have a nice day

YHC took us through a COT and we left with heads bowed in thankful reflection for the chance to connect this morning.

The power of F3 boys is a special thing, pumped to post with the Arlington Pax tomorrow morning, YHC will report back.

Aye!

-Kitty