Friday Morning Transition

Friday Morning Transition

So Friday is the Gear day right?  But,, I didn’t have enough gear for 14 guys sooooooo improvise.  Basic warm up 40 SSH, 30 MC, 20 LBC, 10 Merkins, 10 Merkins, 20 LBC’s

Mosey to the courtyard 15 Box jumps, 15 Dips, 15 Heels to heavens, a round of 14, 13, Mosey

Mosey to rock pile with a quick round of American hammers and Carolina DD

Grab a friend and in cadence 15 Curl to press, 15 LSS, 15 LBC, then a round of 12 then 8

Mosey to the round about and partner up P1 runs the loop P2 Supines, Squats, LBS, as a team partner to 100 Supines, 150 Squats, 200LBC;

Mosey on back with a quick stop of Merkins and American hammers just to hit the flag a 615

Moleskin:

Gained a great new addition today Uncle Rocky,  he worked hard and killed it, the rest of the crew also put there work into the game plan.  Frack muscled through some clear pain issues, meanwhile Popeye is elated that his PF is getting better.  Had Heizman from IndianLand area,  he was a welcome player to the table. Flipper and Land shark stepped up to their first cadence call without hesitation (nice job gentlemen). Great morning, too warm to wear the hoodie and as always honored to be part of this group.  A group of men that desire to be better, to serve their families and be men.

Announcements:  5K run after commitment this Saturday in Wesley Chapel

Night with the Knights
Saturday May 14th
The Boys of Summer are taking the field and F3 Dads will be there in force on Saturday May 14th. Load up the 2.0s and head to BB&T Ballpark as we kick off the Summer of Sixteen! We have a large block of tickets reserved for the game against our cross-state rivals the Durham Bulls. Tickets are on sale now through April 28th! Don’t wait. This will sellout. Preblast and Purchase