It was a lovely, BRISK morning on which a dedicated PAX of 26 reminded each other that the First F doesn’t stand for “fart sack” …. And so we promptly began with a short mosey to the gate for…
WARM O RAMA:
- SSH x25
- Windmill x15
- Smurf Jacks x20
- Moroccan Night Club x20 each
- Imperial Walker / Hillbillies x20 each
- #Broga – Upward Dog/ Downward Dog / Carolina Dry Docks x10
THE THANG:
YHC had a trunk load of 20-30# medicine balls, each with a METL (look it up) which had the pleasure of joining us through rest of the day’s workout…. Here’s how it went down:
The PAX “paired off in 3’s” – one #BabyBall to each group and a stern warning was issued that Baby couldn’t touch the ground during the drill. Penalty TBD…
PAX proceeded to mosey at fellowship pace around the lakes for a progressive beatdown while protecting their #BabyBall:
- Deer Statues: Bodybuilders x10, Copperhead Squats w/Ball x10 – “creative” plank or Al Gore with Baby until 6 completed
- Playground Lot: Carolina Dry Docks x20, Lieutenant Dans w/Ball x20 – Plank or Al Gore w/Baby
- Far Corner of Lake: Crab Cakes x20, WWII Sit-Up x20.
- War Memorial: Dips x30, Derkins x30, Plank or Wall-Sit w/Baby-In-Lap until 6 completed
- Finish the Loop: OYO 150 Merkins & 150 Freddie Mercuries per group, carrying ball back. #mumblechatter.
- Wookie (Tommy Boy’s 2.0) dropped his #BabyBall just before exiting the park resulting in a 5 Burpee Penalty for the PAX (#BadParenting)
FINALE / 6MOM = Who wants to do more burpees and run some???
- Burpee Ballpass Circle in style of Big Mitt (1,2,3 merkin burpees) x 3-4 minutes
- Indian Run toward Shovel Flag w/ Jail Break just in case anyone was holding something back!
- American Hammer to finish the job! Thanks Stage Fright and Daphne
OBSERVATIONS:
- Total Miles 2.1 by my fit bit… seems longer carrying #BabyBall!
- Great showing this morning! Tclaps to all who posted. Lots of RESPECT in the PAX today, too.
- Apologies for YHC forgetting basic exercise intro today… #BrainFart yo! Thanks Daphne (and HBD again brother!)
- Enjoyed seeing groups watching out for each other during the Thang! Everyone made it back and all seemed to have a great workout (as I’m sure tomorrow’s soreness will confirm!)
- Welcome to DOS’ 8 year-old FNG nephew Luke Vannoy, a.k.a. Ace. Little guy killed it today!
- Welcome Kooter (FNG Zach Brown), friend of Sir Isaac. Perfect day for a first F3 post! Look forward to seeing you in the gloom again soon. (Sir Isaac, can you please share Zach’s email with me and/or Sacked please?)
- Welcome to Tiny Dancer, visiting from Wilmington PAX! Nice job today Brother!
- Way to dig deep today, Plato! You’re efforts don’t go unnoticed. Keep up the great work, man!
- Total Miles 2.1 by my fit bit… seems longer carrying #BabyBall!
ANNOUNCEMENTS:
- F3 Gala NEXT SATURDAY 12/10. Need 120 ppl to break-even. Please come with your M! here’s the link...
- Can still donate to WOJO’s family’s TEAM at Jingle Bell Run in Raleigh today. here’s the link…
- F3 Service Project today facilitated by Butt Fumble. By time you read this it’ll be too late – keep eyes out for future opportunities via SlumLord!
- Judy’s Chair fundraiser event this coming Wednesday 12/7/2016 @ Gate City Growlers. Every pint sold raises $1 toward a new chair. Final push – please come out if you can. Aye!
COT – Stage Fright took us out.
Thanks to all who posted today and to Sacked for opportunity to Q The Nightmare. It’s always a humbing and energizing experience. You each inspire me to be a better man / husband / father / H.I.M. Thanks again!
Have a great weekend,
Long Time
PAX: Long Time
QIC: 12/2/2016
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