14 vets decided to make Tuesday a better day. They did so in a quiet, vigorous fashion –  read: “some of our normal pax full of mumble chatter were not present”. The chatter that was mildly overheard was highly intellectual and historical – YHC felt left out. It’s okay, we were there to exercise and that’s what we did. YHC decided today was a day to focus on those less fortunate, those neglected. Our Back’s and our Tri’s. While Monday is usually reserved for International Chest Day, #fenceliners like to add a little balance to those egomaniacs. Each who posted were guaranteed to leave hungry (for toast, perhaps) and with some toasted upper body muscles! YHC was glad to serve this “need”

As noted, pax were quiet, with little movement standing around the flag. YHC as he gave an introduction, disclaimer etc he encouraged the men to shake a leg, something.

Warm-a-rama

Pax mosey to the front of the school and assume a single file line on Sunset.

  • SSH x 20 IC
  • Plank – Bridge – 6 inches

Pax mosey to the #Search office, 1852 Pembroke (.5 mile) for some more exercises and the Thang

  • SSH x 15 IC
  • Copperhead Squats x 15 IC
  • Sun Gods x 10 IC (forward), Chinooks x 7 IC, Sun God x 10 IC (reverse)
  • Mountain Climbers x 10 IC
    • Peter Parkers x 10 IC
    • Plank Jacks  x 10 IC

The Thang

Pax assembled and grabbed a “friend” (resistance band) and a pole. Would do some form running to conclude each set

Set 1

  • Al Gore back rows – 90º squat and back rows (AMRAP)
  • High Rows – AMRAP
  • Form Running – High knees, butt kicks – sprint (40-50 yards in total)

Set 2

  • Tricep Kick Back (AMRAP)
  • Overhead Tricep Extension (AMRAP)
  • Form Running – lateral shuffle- sprint

Set 3

  • Squatted Rows (AMRAP)
  • High Rows (AMRAP)
  • Seated Rows (AMRAP)
  • LBC with resistance band x 20 IC
  • LBC – Straight legs x 20 IC
  • Form Running – progressive sprint, 3 cones, increase speed at each mark

Set 4

  • Seated Overhead Tricep Extension
  • Seated Lat Pull-Over

#BurpeeBall

  • Single Burpee and escalated from 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 merkins to round out

Pax moseyed back to the basketball court for Mary

Mary

  • Homer-to-Marge x 20 IC
  • Reverse Crunch x 20 IC
  • Marge-to-Heaven x 20 IC

#Moleskin

  • Welcome back to Wicked after taking a week off to recover from his 50 mile venture the weekend prior. His speed and energy were not affected by such a task
  • Swayze impressed going “man style” showing the impressive guns to the pax. #welcome
  • Slumlord (history buff) brought an accessory to the shovel flag – looked to be a pirate flag. Irving Park Pirates – not some blue, sparkly pony – huhhhhmmm

Announcements

  • 3rd F following – book of John – Chapter 16 – Search Office – Bird’s Nest on the Q
  • Special even at the Murph this week – F3 flag being signed for families of Michael Murphy and Adam Brown
  • Judy’s Chair is still plowing – $5600 and change. Look for an even coming this fall. Butt Fumble is  trying to get her out to an event to meet the Pax
  • Prayers for Sacked – undergoing the knife for a hip resurfacing on Nov 14 in Columbia, SC and will be on the IR for a period of time
  • Wojo’s daughter is leading a run in Raleigh (JingleBell Run??) to support Juvenile Arthritis – lookout for further details
  • 2 year anniversary of F3 in #Natville – 10/29 Jaycee park
  • F3 Gala – 12/10

COT

~ Long Time took us out with a great message of thanks and abilities. Thanks brother!

My pleasure to lead a great group of men today!

Aye!

~ Big Mitt

PAX: JR, Graffiti, Sir Purr, Ozone, Long Time, TPS, Wicked, Slumlord, Cecil, Swayze, Viagra, Minnie Mouse, Bird’s Nest, Big Mitt (QIC)

QIC: Big Mitt