Los Tres Amigos

Cornwallis Nightmare, Jaycee Park, Saturday, February 2, 2019

32 pax gathered at Jaycee Park for a three-man, tres amigos, three for the price of one, triple threat Q with MudFlap, Rocket, and DialUp.

Pax: Snowflake (Respect!), Windmill (Respect!), Stretch (Respect!), Mall Cop, Sacked (Respect!), Drysdale (Respect!), Stage Fright, Wingman (Respect!), Guiding Light, Brandy (Respect!), Birdsnest, POEHLER, TommyBoy, G-String, Wojo, Bedbug, ScoobyDo (Respect!), Matlock , DonChaKnow (Respect!), Xerox (Respect!), Blue Oyster, Phoenix, Ramsis, Sir Isaac (Respect!), Spam, Flat Rate (Respect!), LongTime, MudFlap – QIC (Respect!), Rocket – QIC, Dial Up – QIC (Respect!), FNG-Tarzan, FNG-Magellan

As if from a teleprompter, Rocket shared the F3 mission and disclaimer, making more than certain the pax knew we were not professionals.  The pax then mosey’d to the Church parking lot for warmarama.

Warmorama:

SSH, Sun Gods (forward & back), Chinooks, Imperial Walker, Windmill, String Ripper, Mt. Climber, Merkins (in cadence).  Mosey to rec center.  

Lots of mumble chatter. Love this group.  Merkins “in cadence”; that’s a slow roll.

Thang1:

  • D – Derkin (decline merkin)
  • I – Irkin (incline merkin)
  • A – Angle Grinder
  • L – Lt. Danger (see https://f3nation.com/exercises/)
  • U – U pick (lots of choices still available)
  • P – Plank-jack merkin
  • S – Spiderman merkin

15 each, run to the parking lot and back, SSH for the six, increment count if so inclined.

Indian run to the gate.

Thang2:

A three-man grinder (theme) with pavers at station 3

Station1 – Copperhead squats (25 IC), Plank Jacks (25 IC), Lunges (10 ea), Carolina Dry Docks (20)

Station2 – Mt Climbers (25 IC), Wojo squats (25), Plank Jacks (25 IC), Crab Cakes (25 IC)

Station3 – Overhead press (25), Curls (25), Goblet squat (20), Clean & press (20)

6MOM:  Thank you MudFlap for a rolling Mary.  low slow flutter (12 IC), high dolly (12 IC), low dolly (12 IC), American Hammer (20 IC)

Announcements:

Feb 23 – Coffee convergence at Special Blend

March 16 – Community Housing – project tbd, block out some time

COT: TommyBoy took us out.  Ask for help if you need it.  Keep an ear open for someone that might need help

Moleskin:

  • Thank you for the opportunity to lead my F3 brothers! It was an honor.
  • Thank you MudFlap and Rocket; I really enjoyed doing this with you; it was a blast.
By |2019-02-08T20:13:16-04:00February 8th, 2019|Categories: Uncategorized|0 Comments

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