Nattys Hump

  • Wednesday September 20, 2023
  • 0530-0615
  • 58⁰ and great

Pax

Snooki – R, Ricola, Sugar Cake – R , Butt Fumble, Don’t Cha Know – R, Xerox – R, Wicked – R, Guiding Light – R, Norwood – R, Drizzle -R, Bruce Lee – QIC

With Flybys – HazMat – R, and Nancy

We began our morning with an affirmation of the one singular mission of F3:

The Mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

YHC shared the appropriate disclaimers and with no FNGs present the Pax engaged in their various forms of work: bootcamp, Run, Ruck, and Rides. The tales of the bootcamp follow.

We moseyed to the Mt Pisgah Church parking lot adjacent to the Graveyard for:

Warm-A-Rama:

  • Karaoke down
  • High Knees back
  • Butt Kickers down
  • Karaoke back
  • Circled up for:
  • Imperial Walkers x 15IC
  • Hillbillies x 15 IC
  • Side Straddle Hops(SSHs) x 15 IC
  • Sun Gods x 10 IC, Chinooks x 10 IC , Sun Gods (reverse)
  • Abe Vigodas x 10 IC
  • String Rippers x 10 IC
  • Runners Stretch R & L

The Thang:

We then moseyed to the Pisgah Church Rd edge of the parking lot where YHC stashed the big ole cardboard beatdown. YHC explained the rhythm and pointed out the cones outlining the perimeter of the parking bumps that formed our ‘lap’ between sets. The beatdown was a ladder, complete set 1, do a lap, complete set 2, do a lap and so on.

Ladder:

  • 10 merkins, 2 alternating partner burpees, then a lap, then
  • 10 merkins, 15 squats, 4 alternating partner burpess, then a nur (backward run) lap, then
  • 10 merkins, 15 squats, 20 LSFs, 8 alternating partner burpess, then a lap, then
  • 10 merkins, 15 squats, 20 LSFs, 25 SSHs, 16 alternating partner burpees, then nur a lap, then
  • 10 merkins, 15 squats, 20 LSFs, 25 SSHs, 30 Werkins, 16 alternating partner burpees, then run a lap, then
  • 10 merkins, 15 squats, 20 LSFs, 25 SSHs, 30 Werkins, 35 Monkey Humpers, 8 alternating partner burpees, the nur a lap, then
  • Last set, best set: 10 merkins, 15 squats, 20 LSFs, 25 SSHs, 30 Werkins, 35 monkey humpers, 40 Gas Pumps, and 4 alternating partner burpees

The Pax then moseyed back to the shovel flag for:

Mary

Plank Around the World (regular, right arm up, table, left arm up, regular)

Box Cutters x 20 IC

Freddy Mercury’s x 15 IC

American Hammers x 15 IC

Recover!

Namarama

COT –

Some details will be redacted for the sake of the T in the COT, topics and appropriate specifics include:

  • Snooki – prayers for friend Lisa and her needs.
  • Wicked – offered an encouraging word affirming the friendship of F3 and the impact (both seen and unseen) in the community

Announcements –

  • Coffeteria – CoffeeTalk at Panera following – led by Sugar Cake on Friendship

YHC took us out – there was a theme of friendship in what was shared and experienced this morning. May we all experience and extend friendship today and in the days ahead.