12 PAX conquered the #fartsack, cut through the muggy chowder and found their way to Arise for the #DRP. No FNGs this morning and so, after a brief (read: non-existent) disclaimer and a retelling of the F3 mission, we moseyed around the AO and found ourselves back where we began for:
Warm-A-Rama:
SSH x 20 IC
Steve Earls x 18 IC
Don Quixotes x 12 IC
Burpees x 5 OYO
Sun Gods x 12 IC
Chinooks x 12 IC
Moroccan Night Club x 12 IC
Sun God (in reverse) x 12 IC
#FreeShoulderRubs and then divide into three groups for:
The Thang
Station #1 – The Final Countdown
100 Squats
90 LBCs
80 Mtn. Cimbers
70 Lunges
60 Freddie Mercurys
50 Low Slow Flutters
40 Makhtar N’diayes
30 Sit Ups
20 Merkins
10 Supermans
Mosey to:
Station #2 – Put Your Name On It
Signage contained the alphabet, each letter matched with a specific exercise. Spell out your F3 name. R&R until the group is done. Then, mosey to:
Station #3 – Rubbers
5 Tire Flips
10 “Box” Jumps
5 Tire Flips
10 Dips
5 Tire Flips
10 Derkins
5 Tire Flips
10 Step Ups (10 each leg)
Tclaps to the PAX for completing the full circuit.
Gather @ shovel flags for:
6MOM
OK GO provided the music for Mary. PAX on their 6. Went something like this:
6″ – 15 seconds
3 Pulsing Double Leg Lifts (7 seconds up then 7 seconds down)
3 Flutter Kick Leg Lifts
6″ – 15 seconds
20 6″ Single-Leg Crunches (each leg)
6″ – 15 seconds
10 Single-leg Raises (each leg)
1 Minute Plank
15 Pickle Pushers
15 Second Plank
*10 count breather*
30 Dying Cockroaches
50 Pulsators (feet together, 6″ to 12″ rapid-fire)
Amphibious kept YHC in check and called out 25 American Hammers to bring the beatdown to a full 45 minutes. Tclaps for having YHC’s back.
Moleskin
– From the “A Little Goes a Long Way” file: click HERE to support Butt Fumble’s Go Fund Me campaign for “Judy’s Chair.” Give what you can to pay it forward. At the very least, read Judy’s testimony; YHC guarantees you that it will put your daily struggles into perspective. Aye!
– Great to see Daphne in the gloom. You’re the reason YHC even stuck with this crazy F3 thing. #indebted
– YHC was glad to meet several new PAX
PAX: 08/16/16
QIC: avatar_box
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