It’s Saturday!!!

It’s Saturday!!!

Speed Bag makes everyone uncomfortable right off the bat by telling us about his wet dream last night.  19 Pax’s show up and almost everyone is circled up ready to go. The circle kept moving away from Speed Bag as he stood there by himself while everyone gave him the look of judgement and the disappointed head shake. Gruden shows up for his only second F3 work out in true Gruden apparel; Visor with sunglasses on top!! Speed Bag informs everyone that this work out better not be too hard because IT’S SATURDAY!  Nard Dog and Wild Turkey get in from their pre-run and after the disclaimer we roll out right on time.

Warm Ups

Mosey the long way to DuckWorth’s parking lot. I guess it was a little too long of a Mosey for some people as we kept hearing yelling coming from the back.. IT’S SATURDAY!! We circle up in the parking lot and begin warm up

15 – side straddle hop

15 – cotton pickers

20 – sun gods

20 – moon gods

12 – merkins

The Thang

Mosey to brick wall and line up in chair position. We go down the line and each person does 10 incline press while everyone else holds chair position with hands up.

Mosey over to the XPO pond. We start our circuit around the pond. First exercise stop; 20 full sit ups & 20 heels to heaven. 2nd stop; 20 step ups and 10 carolina dry docks; 3rd stop; 20 low slow squats and 10 derkins.  line up in plank and down the line we go with 3 merkins each person going up the line and 3 merkins going down the line while everyone holds plank.

Mosey over to Lance-Synder parking lot. Again, a lot of chatter about too much running. We stretch out with lunges, high knees, and karioka.

We move to the front of Lance-Synder and establish it as our home base for the next circuit. We do an exercise and give all you have up heel to the beginning of the bridge and mosey back down to home base. First exercise -10 burpes, 2nd – Low Slow Squats, 3rd – Jump Squats, 4th – Mountain Climbers.

We Mosey across the street and line up below a wet grass hill. Go up the heel 4 times and do 5 merkins when you reach the bottom of the hill.

Mosey back across the street and on our six for some mary. Do about 10 minutes of Mary being called out by different pax members.

Start to Mosey back to launch but notice we still have 5 minutes. Make a pit stop @ a picnic area and do 10 jump ups and 10 incline merkins.

Mosey to launch and end with a wind mill stretch.

QIC ended in prayer.

COT

Big hand clap to Speed Bag as this was his 5th consecutive F3 work out. We had a bigger group this Morning but everybody stuck together and dug deep to get through this 3.77 mile work out. Haggis, Nard Dog, and Mic Check lead the way and pushed everyone else to keep up the pace.

Moleskin

Wild Turkey sprung this Q on me Wednesday night as Tool Bag had double booked. My first Q at Stonehenge and it was a pleasure. Great group of guys and a great site with lots of different options. Great way to start your Saturday Morning.  Thankful for the leadership this group brings.

Bagels to celebrate the work out victory!!

Announcements

Isabella Santos 5K 9/30/17

F3 Golf 10/27/2017

Great Wolf Lodge 11/17/2017