We started with a warmup including Side Straddle Hops and Imperial Marches.
Then, we ran on the rail trail and did some dips. Once we got to the end of the corner we did a Beethoven circle of pain (of course). From there we did a mix of cardio, upper body and core. I enjoyed the mix, and I think the F3 brothers benefited from having some cardio in there (we did 1.5 miles).
We had a nice showing today- 10 guys. Can't ask for much more on a Tuesday.