Uncle Sam is calling…

Uncle Sam is calling…

I knew after Friday morning I would be completely out-of-pocket for a few days so this BB is up a few days late, but my concious wouldn’t let me just skip one.

My 19 year old neighbor Sam asked me to recommend him for the Marine Corps on Thursday so I said sure thing – you just have to come to F3 on Friday. Well he came as an FNG and now he’s hooked – he also went to Marine bootcamp on Saturday morning and said F3 was a lot harder.

Bang Bang is his name and it has 3 references – the last one I realized on the drive home and was stoked!

1. He works at Bonefish Grill (Bang Bang Shrimp)
2. He’s joining the Marine Corps
3. His last name is Maxwell as in the Beatle’s song Maxwell’s Silver Hammer –  “Bang Bang Maxwell’s Silver hammer came down upon his head…..”

Here’s what we did – 

Several warmup laps around middle school median and run to circle in the middle of campus for warmups (SSH, LSS, Merkins)

Wall work

20 donkey kicks – run up stairs and back

20 decline merkins with legs on the wall – run up stairs and back

20 Thigh slappers – run up stairs and back

Wall sits with air presses while we wait on the PAX

Round 2

20 squat jumps – run up stairs and back

10 wall merkins (hands on wall down to ground and do merkin) – run up stairs and back

20 of something else – run up stairs and back

Wall sits with air presses while we wait on PAX

Run to hill

1 squat jump at top, 2 sister mary catherines at the bottom, 3 squat jumps at top, 4 sister….etc. until we got to 10

Run to rocks and partner up – go to gazebo

Cumulative reps – partner 1 runs, partner 2 exercises and flap jack

Round 1 – 300 curls

Round 2 – 150 shoulder presses

Round 3 – 60 step ups

Round 4 – 100 chest presses

Run back to main field 

Ring around the burpee – get in a circle and take turns sprinting around the PAX and as you pass each person they have to do a burpee

Up-downs in a circle

Ab work until the end

Moleskine

Small small group today…10 guys…are me and Fault Line doing something wrong? According to Alf he would prefer Bull Dog to be his personal trainer so maybe those two were doing a private training session somewhere.

The group we had worked really hard. Cotton Tail went Navy on us and started yelling out military lingo to Bang Bang to try to get him used to the abuse.

Rhapsody on Q this Friday…

Announcements

F3 Dads every Saturday in June at Francis Beatty – 9 am at the softball fields

Convergence with Joust on 6/23