“One, two, three, four, five, six, seven, eight. Shlemiel, Schlemazel, Hasenpfeffer Incorporated”

“One, two, three, four, five, six, seven, eight. Shlemiel, Schlemazel, Hasenpfeffer Incorporated”

No SF since both site Q’s were AWOL; but after a brief disclaimer, 27 pax posted in the Monday morning gloom at Base Camp.  Site Q emeritus – Fireman Ed – posted, so there was some sense of institutional knowledge….or something like that.

The Thang:

Pax in plank while disclaimed and while we waited for the LIFO’s.

Jog to the track for one lap.

Since the SCMS football field was in its habitual soup-like state, we circled up for COP in the high jump 1/2 ring.

COP:

IW x 20 IC

Slow Squat x 10 IC

Rockhopper x 10 IC

LBC x 13 IC

6-Count Burpee x 10 IC

H-R Merkin x 10 IC

Jog back to the launch lot

Some plankorama.  No 10-counts today, we planked or held squat = active recovery

Partner up

P1 – Old school sit-ups with P2 holding feet while in plank.  Flapjack. Rinse & Repeat.

P1 Broadjump burpees about 30 yards (courtesy of Goonie), backwards run back.  P2 does squats.

P1 Lungewalk 30ish yards, backwards run back. P2 does CDD’s.

Mosey to ramp.

Bearcrawl down the ramp, hop up stairs.  Rinse & repeat.

Mosey to pavilion (aka Semi-Gloss’ office)

People’s Chair w/Overhead press x 20. Then with overhead press x 13.

Mosey back to launch lot for some extended Mary.

American Hammer x 13 IC

Flutter x 13 IC

Plank/Mission Impossible Wave for a few rounds

Makthar Ndjiaye x 10 IC

6 Count Burpee x 8 IC

SSH x 33 IC

COT

Ye Olde Moleskine:

Big group this morning with 2 FNG’s – Shotz and Chin Music.  Welcome guys, and keep coming out.  It’s never easy (shouldn’t be), but it will get easier….somewhat.

Some good mumblechatter this morning.  Appreciate Simba & Goonie tapping me, though Fireman Ed took some credit as he said I was the last Q he lined up before retiring from a 2+ year illustrious Site Q career at Base Camp.

YHC had to audible a bit; forgot how poorly the gridiron drains at SCMS.  Didn’t want to lose one of the pax in the quicksand.

Introduced or re-introduced a couple exercises to the pax, and finished with SSH’s lest some of the pax have a panic attack.

Enjoyed it fellas.  Always love Q’ing the pax, and grateful for the fellowship.  Sound off in comments on noteworthy or not-so-noteworthy things – a lot going on among the 27 pax out there.

T-claps to Jamboree for running in.  He lives at least 4 miles from  Base Camp.  #oldmanstrong

Thanks to Big Top for taking us out in COT with the prayer.  And thanks to Freedom & Bo-Peep for the assists on the nicknames.  Good work.  BTW, Bo-Peep is one of the finest nicknames in all of F3.

Have a good week men.  Go serve and make a difference!

“Greater love has no one than this, that someone lay down his life for his friends.”  John 15:13

Announcements:

F3 Dads – starts this Saturday at the Bull Ring in Ballantyne; and the other one starts June 4th at Col. Francis Beatty Park.  9 am start time – 2.0’s (boys & girls) welcome.

Memorial Day Saturday Convergence – this Saturday at Day Zero (McAlpine Elementary) at 0700.  Great workout and tribute to those that have given the last full measure of devotion to this great country of ours.  Be there!

Patriots Day/Memorial Day Festival in SouthPark on Monday – Memorial Day.  See www.f3nation.com, Twitter, etc. for details.  Lots of F3 brothers from different regions will be there.

Ragnar – 5 months from now.  See J.R.R. Tolkien for details