Rocks and Runnin’

  • When:02/01/17
  • QIC: Header
  • The PAX: Header, Dollywood, Smokey, floor slapper,chin Music, witch doctor, retread,deep dish, marge, hopper, Sheldon, uzzo


Rocks and Runnin’

It was so nice getting out in the gloom this morning w a great group of men. A dozen dudes showed up ready to go. Before we set off, a disclaimer was given and then the YHC asked the pax if they knew what the mission of F3 was. Crickets were all I heard… I preached a sermonette, an offering was taken and off we went. As we began to mosey, I heard “I thought the mission was Fitness, Fellowship, and Faith!” Oh boy – the site Qs have some work to do!

The thang –
Moseyed around the parking lot down to the track and one lap. Stopped in the corner for some COP. SSH x25, IW x 25, merkins x 25.

2 laps around the track at a quick pace. LBCS while we wait for 6. 1 Lap at quick pace, LBCS while we wait for 6.

Meet in corner of track for 10 reg merkins, 10 diamonds, 10 wide arm, 10 reg merkins, 10 diamonds, 10 wide arm.

Mosey to rock like and grab a rock. Mosey to parking lot. 30 overhead presses – run to end and back. Rinse and repeat w 20 and then 10 overhead presses.

Rinse and repeat w 30,20,10 curls.

Mosey down to bleachers. Partner up. p1 runs w rock to stairs while P2 does said excercise. Flap jack. Excercises were merkins, dips, and pull-ups.

Mosey w rock to Semigloss’s office (bathroom) and wall sit. Over head presses till your arms fell off while sitting.

COT

It never gets old when asked to Q! Thanks for the opportunity. Welcome back Uzzo! Last time out he said we pushed a jeep around the parking lot. Nice one Dollywood! Hope to see you again. And welcome to Sheldon also! Introduced to F3 down in Columbia and just started coming to A51. Not a whole lot of mumble chatter this morning as it was intended to be a tough workout. Dollywood triggered a shot over the bow as he said “The old Header would not have struggled with those merkins”. Sometimes you just have to ignore the young punks.

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