For once, YHC had sympathy for meteorologists as the term “scattered showers” was actually applicable and not just a coverall prediction. While I thought the boycott was on, Everest appeared in the gloom to save the day. Normally, headlights at 5:25 in the 08 means another pax posting, however a black SUV creeped by, rounded the block, creeped by again. At first thought, it seemed as if this AO were being profiled for a grumpy pax who preferred stuffy sauna-esque parking garage with the ShakeWeight crowd as opposed to the tough, fresh air #fenceliners. However, the car returned and proved to be an excusable action of an FNG posting without a host. Tony Mullen, a recent #natville addition from Minnesota was informed by an Charlotte F3er. Just the invigoration Everest and YHC needed to kick this workout’s butt.

After proper introductions, disclaimers, and friendly instruction we were off for a mosey.


Once we mosey to Sunset we triangled off for a few exercises

  • SSH x 20 IC
  • Windmills x 15 IC
  • Imperial Walkers x 15 IC

Mosey to the front of the school for some newly improvised #curbstomping

  • Merkin hand-splits x 20 IC
  • Split-Steps x 30 IC
  • Merkin push-ups x 20 IC
  • 2 foot step- jumps x 30 IC
  • Merkin push-ups x 10 IC
  • Step Jumps x 30 IC

Mosey back to the basketball court with the incline ramp perfect for lunging sun gods

The Thang

Plan for the day was to partner off…One partner performs the exercises while the other runs for a spell. If nothing else, YHC is adaptable and used his critical thinking skills to form a 1 group of 3 #genius

Set 1 – with resistance bands – lap = basketball court-parking lot-hamilton-awning path-basketball court

  • XC Skier
  • Ax Man Hi-LO
  • Straight Arm Pull Down
  • Tricep Extension
  • Resistance Crunch
    • mosey 1 “lap”
  • Back Rows
  • Chest Press
  • Tricep Kick back
  • Resistance Crunch
    • mosey 1 lap
  • Ax Man – Lo-Hi
  • Overhead Tricep Extension
  • Arnolds (bicep curl into a squat and press
    • mosey 1 lap


  • LBCs x 20 IC
  • Monkey Crunch x 20 SC
  • Knees to chest x 20 IC
  • Rope Pull x 20 IC
  • 3 F
    • Flutter Kicks x 12 IC
    • Figure8 x 12 IC
    • Freddie Mercuries x 12 IC
  • Homer-to-Marge x 20
    • Marge-to-heaven x 20


  • Welcome to our new brother, Tony Mullen/Gopher, who professes to be back
  • While 3rd F tuesdays are on vacation, pax are meeting at Caribou Coffee at Friendly
  • Westover golf social connect – tuesdays will move to Oak Hollow in July 5:30


YHC took us out with appreciation for brothers old and new, and continued blessings for all that F3 is doing in our community.


~ Big Mitt

PAX: Big Mitt

QIC: 06/28/16