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Three for Three!

2 PAX, Big Tuna & Transporter, joined me today for the three-headed monster.

 

Warmorama,

Mosey from COT, around Chipotle and back up to the Turf at Ted’s for IW X 15, Planks/6″ Planks (really slow 10 second Merkins X 5), Up/Down Dog, Runner’s stretch…

Thang,

Mosey to fountain for 25 X wall jump-ups or Step Ups, lap around block and repeato. We did 25 X Irkins with hands on the wall X 2 sets then staggered squats (other leg on the wall) X 20 each leg X 2 and finished with 20 X  Derkins with feet on the wall X 2 sets.

Big Tuna and I Mary while Transporter goes for a short trip to the port-a-jon aka Hilton Garden Inn-Waverly then mosey to the traffic circle for 7’s.

Using traffic circles as end points start with 1 burpee and go to the other circle for 6 BBSU, 2:5…..6:1.

Sprint (for some. I couldn’t due to a hammy thing I’m dealing with that I don’t want to re-injure) back to last traffic circle and then mosey back to COT. Big Tuna is Fast!

Done.

Thanks to Big Tuna and Transporter for coming out today. At 5:27 I was thinking it would be my first no-show day but they came through. Transporter slowly coming back from injury (but you really can’t tell from seeing him work) and Big Tuna showing up to play in a “Big” way made for a great workout.

Announcements

Q School Tomorrow

Rooster on March 13h

YHC took us out with a prayer

A Beautiful Day in the Neighborhood

8 poor souls including one FNG – Alex Williamson – Elmers (RESPECT), made it out to Blackhawk this morning to get our bodies in shape and push each other way past our comfort zones. Covered ~4 miles and got some arm work in as well. Here is how it went down…

Warmorama:

Standards, SSH IC x 50 (increasing speed at 26-50), IW x 15, Moroccan Nightclubs x 15, Plank/6”planks x 3, Up/Down dog and calf, Glidah and Jimmy Dugan stretches.

Thang:

Mosey to rock pile at 3rd intersection up WC pkwy and grab a lifting rock for Circuits of Curls, Shoulder Presses & Rows. Did 3 sets of each and ran from rock pile to light 1 then 2 then 3 after 15 reps of called exercise. We switched it up to run the other direction and increase by one intersection after each set. Return rocks…

Moseyed back to COT and stopped for some Mary along the way. LBC’s, Low Slow Squats and Lunges were called.

Arrived at COT after completing somewhere near 4 miles for most of the PAX with 3 mins left so we did a cool down stretch by repeating previous stretching routine. Man I love a good cool down stretch…

Done!

Everyone pushed it to the max today and Elmers did a great job keeping with the group. Keep posting bro and you will get that lung capacity back. We’ve all been there and it sucks at first but then you embrace it, get used to it and eventually come to enjoy it. I was also impressed with High Hat today. Dude, you’re getting faster and it is showing. I guess all those people touching your balls is really paying off…:)

Shout out to Atlas and Chicken Little for joining me on a mini CSAUP this morning before the workout. We all took off from my house in MB and ran a 5k down to WC Park to post. What a dumb idea that was…  When can we do it again???

 

Moleskin

Well here is where I finally tie in the title of this BB…

18 years ago today, Fred Rogers of the famed PBS T.V. show, Mr. Rogers’ Neighborhood, passed away. A sad day, for sure as he was a genuinely good person who spread kindness and love everywhere he went. Not just on T.V. but in his life outside the view of the cameras as well. I can’t help but think if he were around today, things might be different in a positive way. Kids who are now technically adults didn’t get the benefits of the lessons he taught us on his show about being kind to one another regardless of your socio-economic or cultural status and I feel like that is lost on the new generation and we, F3, and people like us need to be that light in this world to show kindness and genuine care for our fellow human beings.  Go out today, tomorrow and every other day of your life and spread kindness and love to your fellow humans . It is a choice and only you can make it. Simple.

 

Announcements:

Q School on March 6th

Rooster on March 13th

CPR class sometime in March

Mad Dog took us out in prayer

 

Anniversary of the First Performing Monkey

It’s true!  Today is the 270th (1751 – NYC) anniversary of the first performing monkey exhibited in America.  We celebrated by doing the following…

Warmorama:

Short Mosey to parking lot at the corner of Church & South Main where we did, SSH X 15, IW X 15, Plank – 6″ Plank R/R, Downward Dog, Upward Dog, Glidah and Hurry Stretches and recover.

Thang:

AYG up ABI to get that Strava record.  I don’t think anyone will beat :43 by our own Zinfandel

Explained we would be going into some darker, less travelled places and the PAX didn’t bat an eye.  (Nothing scares these guys…) At each intersection crossing Anne Ave. we come to we will be doing a series of exercises while running in one direction to keep us from crossing paths to much. First three intersections 10X Burpees X 3, Next 3 were 15 MT’s X 3 (I could barely get 15 on that last set), then 20 Squats X 3 and finished up with 25 Dry Docks X 3 at the Cemetary end of Bad Idea.

AYG down BI to try and beat that Strava record.  I don’t think anyone got the record but there may have been some personal records broken.

Around the back of S. Providence school to the BBall court and team up for Suicides and step overs. One partner steps over concrete parking barriers while other partner does suicides on the court. We did 2 rounds.

Moseyed (the long way) around the school and up S. Providence St. headed toward COT and stop at the rock formations for a Monkey Humper Ladder to cap off our celebration of the 270th Anniversary of the first performing monkey exhibited in the US.

Finished our mosey to COT and done!

Announcements:

March 6th is Q School. If you haven’t been yet or if you have and are questioning whether you should go then you definitely should go…

March 13th is The Rooster. Sign up on GroupMe

Flanders, Loafer and Bypass will be running a half-Marathon (13.1 miles) in Greenville this weekend. If you see them or if you can, reach out to wish them luck. Get after it, boys!

YHC took us out in prayer

 

 

Field Trip!

Took the 11 Pax that made the intentional choice to post at Dromedary today on a field trip to Rosecliff. Warned everyone the night before in GroupMe but they still showed up and groaned when I confirmed we would be doing a little bit of running. It wasn’t “that bad” as we just reached 3 miles. According to my Strava that’s 26:30 total running time and 18:30 of exercise. None of the exercises we did were particularly difficult but we did get in some reps.

Warmorama:

Mosey through the parking lot from COT and see Das Boot rolling in a minute or so late. We circle back about halfway through the lot and do 15 X SSH to let Das Boot catch up. Continue our mosey around the front of campus and stop at the globe for some IW X 15, Stretching and then end it with Moroccan Nightclubs. Take a moment to explain what we’ll be doing so as not to upset the residents of Rosecliff and we mosey to the culdesac for…

Thang:

Paula Abdul using the street lights. We did 15 X Merkin on the 2 up and did 15 X squats on the 1 back.

Arrived at the last light and started doing 15 X BBSU at each street light on the way back and then audibled to 10 after I checked my watch for time thinking we wouldn’t make it back.

Took the long mosey back to COT stopping at the street lights in front of campus for 1 X Burpee and made back to COT for 3 minutes of Mary.

Shake called 50 Heels to Heaven (Lesson Learned), Posse called out LBC’s for a reasonable amount (25). Shop Dog with 10 X Superman’s and then time was called.

Done!

Announcements:

Das Boot demonstrated the Pecker Pounder, J. Lo and the A-Rod for us so we would all know what it was. The A-rod is a combination of J. Lo and Pecker Pounder for those who weren’t there or didn’t know already. If you still don’t know then ask Das Boot to demonstrate and he will happily oblige, I’m sure.

Q School on Saturday, March 6th. You need to go.

Rooster – Saturday, March 13th. Sign up in the GroupMe calendar Teams of 5 for a rotating marathon relay. Each participant runs 6 miles total but only run 1 mile at a time until the last mile which is together as a group.

YHC took us out with prayer.

 

 

Waxtravaganza: How Do We Make It Better for the Next One?

Those were Tucks exact first words to me when we were at the tap house after the CSAUP…

Concept: Hit as many AO’s in the Waxhaw region as we can safely traverse in one day. Ended up with 7 total AO’s. 2 new(Prickle & Goo, The Lycan), 2 legacy (Commitment, THE Floater) and 3 other AO’s (Blackhawk, Morning Woods, Pursuit) that have grown over the last couple of years.

Here’s what went down as best as I can recall…

Thang:

6:45 am Ruckers arrive to prepare for their long walk around Waxhaw.

7:00 am (right on time) 6 Ruckers: Pennywise, Scuba, Jingles, Turnbuckle, Radar and Breadbowl launched on their quest to carry weight and/or walk the  course.

Shortly after the Ruckers launch YHC realized I had to go drop off some waters and snacks at Commitment. Arrived back just in time to the rest of the Bootcampers and all of a sudden it was 7:30.

Long DiCCS (3 mins) were delivered as promised by YHC. Plenty of phones and plenty of CPR certifications in case we needed it. Thankfully we had the former and thankfully we didn’t need the latter.
7:33 came in quick so we grabbed the flags and were off on our opening Mosey from THE Floater to Grace Presbyterian Church parking lot (1.2 miles) for 10 minutes of what will be called Prickle and Goo. A stretching and flexibility workout with BroGA led by none other than Paper Jam, our newly adopted F3 Waxhaw brother from the SOB. Thanks to SOB for giving up this prized possession. He is fitting right in and we’re all glad to have him. After a well received stretch and some mumble chatter about how our Ms will be so impressed with our flexibility… we had to move to our next AO.

Next up is a mosey through Pursuit and MB walking trails. It got a little tense once we got into the trails and some were questioning where the heck we were going. We finally made our way back to civilization and headed up Creekview to MB Parkway and eventually the clubhouse where we stopped for 5 minutes of Mary. And now time for our first Audible. We had a plan in case it rained to just use the mean streets of Millbridge and Walnut  Creek to get to and from Blackhawk but we didn’t really think we’d need it after Rubbermaid gave the ole thumbs up the day before. Got a message from Jingles that bridge was closed for some reason, so we ran the alternate route and ended up running past the suspension bridge. We decided to check it out and it turned out some kids were playing a prank and put caution tape on the bridge to make it appear closed. We re-adjusted and continued on the trail from the bridge the rest of the way to Blackhawk where Atlas and Cobbler were waiting with Bloody Mary’s in hand for our arrival.

Since we arrived a little behind schedule, Atlas had to cut the Weinke short and just do one Jack Web with Merkins and LBCs in a 1:4 ratio. (Oddly, Cobbler continued to drink the Bloody Mary’s…) After 10 & 40 and some shinannigans from Dasher with Bottlecap’s phone (and two more BM’s for Cobbler) it was time to move on to Commitment. Back we went through Morning Woods (Carolina Thread Trail) and this time ran right through the caution tape. I didn’t see anyone bite the big one on the trail but I wouldn’t be surprised if it happened. There were some slick areas out there but I think we all made it relatively unscathed.

Arrive at Commitment, still a few minutes behind schedule so I’m yelling up ahead to “Get the  Bootcamp Started!” Popeye jumps right in and takes the reigns for what would be some kind of special awful. We did 2 x merkins at each tree on the way to the rock pile. Once we arrived at the pile we all grabbed a rock for Curls, Shoulder presses then a combo of curls and presses.  Next, on your 6 for Chest press and then the most awful thing in the world which was a combination chest press into a v-up and then shoulder press. Remind me never to get on Popeye’s bad side… A special thank you to the site Qs of  Blackhawk and Commitment for being flexible and getting us back on schedule.

Time was called after we completed the allotment of planned reps.(Thank God!) and we started the looooong mosey (2.8 miles) back to town. I knew we would need to make a stop so I asked Tuck to Mary us all at the pocket park at Fallondale. It was a little less than halfway but the remainder of the route was a “short” up hill and then a long, flat mosey back down Waxhaw-Marvin Rd. YHC was gassed at this point and only adrenaline and my brothers around me kept me going.

Arrive at 701 Main for THE Floater where Zinfandel stepped in as Q since none of the site Qs were present. (I swear that site is getting soft since I resigned my site Q duties…) Zinfandel led us in a Merkin/Airpress Web. 1 M:4 AP. After 10 M: 40 AP we started our mosey to The Lycan. On the way we were supposed to stop at South Providence School but about half the PAX went ahead to Waxhaw Elementary and the other half actually followed directions. (At least that’s how I remember it…) On the basketball court at S. Providence we did an Incline Merkin:Wall Dips web. Got to 5:20 and  it was time to get moving again. We finished our Mosey, cruising up Bad Idea and around the cemetery on our way to Waxhaw Elementary where we met up with the rest of the PAX.

Posse led us for The Lycan noting that we will plant a workout here at this underserved school in order to give it the focus it needs from a 3rd F perspective. Even though this school is bubble-adjacent, the students here do not have the resources we inside-the-bubblers take for granted. Let’s do something about that! Here we did 7s starting with Russian Get ups x 1 on one curb and Bear Crawl to opposite curb for curb agilities x 6 then crab walk back until 6:1 reached. Ouch! Next up were 1-19 drop-off spaces along the curb in front of the school. From 10 down to 1 do equal number of UTI(U-shape arms over head, T shape and I for by your side) Diamond Merkins running to the other side of parking lot and back between each space. From 11 – 19 do equal number of Big Boy Situps and run to the other side of lot between spaces. YHC didn’t make it through all of the spaces but gave it good whirl. I don’t really know if anyone made it through for that matter as time was called and we had to make it back for COT.

We started the Mosey back to where we started at THE Floater. This time we used the sidewalk and followed 75 all the way in. We crossed the famous train bridge and met the Rucking crew on the way. Perfect timing! (Wow, who planned this?) As we were wrapping up the run several PAX were finished and YHC was just under 13 miles when crossing the finish line so what do I do? Keep going until I get to 13.1. (Straa – February Half Marathon, check!) Thank you Chastain for the push to get it done.

All totaled we traversed some 12.5 miles. Some less, some more depending on when you started or finished and how much extra you did. 11 miles of the course plus some going back for the 6 made for a little bit longer run than promised for those participating start-to-finish. Sorry, my bad…

During COT I announced that this is probably the most stupid thing I’ve ever done in my life. And Twinkle Toes quips “Didn’t you get married a second time?” Well, I guess you got me there Twinkle Toes…
Countorama & Namorama complete. 65 total PAX the best we could remember including 3 Double Respects, 13 Respects and 3 2.0’s. Way to go fellas! We have something special here in F3 Waxhaw.

Our Nantan, Bottlecap, shared some encouraging words about what F3 is, To plant and grow small workout groups for the invigoration of male community leadership. He shared his personal experience with his shield lock group and how they are intentional in striving for a more meaningful bond that is more than just pushing each other to exercise and includes other facets of life and deeper, more personal relationships. I admire Bottlecap for his outward commitment to his lord and his leadership of F3 Waxhaw. Thank you, brother for taking us out with your words of wisdom and a prayer.

I want to give a shout out to the Wildebeest crew. Premature, Chicken Little, Sugar Daddy and Mad Dog. Way to stick it out for the duration boys! I know you have my back. If any of you ever plan something this stupid, I will be the first to tell you, “don’t do it!” But I’ll also be right by your side when you do it anyway…

Twinkle Toes! Thank you brother for leading me back here to F3. My F3 experience has made an enormous impact on my life and I have you to thank for it. You can do it! Have faith bro.

High Hat, C3PO and Doughboy. Having your 2.0’s Rock, T1000 and Breadbowl out with you was awesome and I hope you bringing them had a positive impact.

All of the Double Respects, Chopper, Chainsaw and Blue Screen showing age ain’t nothin’ but a number.

Site Q’s Paper Jam, JWoww, Popeye, Atlas, Cobbler, Zinfandel and Posse: Thanks for being flexible and leading us through the bootcamps when all we were thinking about was laying on the ground and quitting, you guys kept us moving and engaged. Rubbermaid for your consultation and pre-viewing of the thread trail the day before.

Centerfold and Recalculating for jumping in and taking the water and fuel on the tour making sure we had what we needed at each stop.

Shop Dog for making sure we had the 6 covered and sharing your bike when PAX were needing a break.

Midriff and his M for taking photos at the end. Documenting this stupidity was extremely important and you really came through for us with some great marketing photos.

All the SOB guys showing up in support for the Waxhaw region.

Clown Car Bushwood guys made their mark with the sleeveless golf shirts. (Classic)

Wolverine for hooking us up at the Taphouse for an early opening.

Rudy for inspiring me on the course and for supplying the Pizza at the Taphouse. That hit the spot!

Sledge-O-Matic for providing some class A entertainment with guitar and vocals. You Rocked the house bro! (Heard he might have a gig at the Taphouse now)

Tuck! My man Tuck came through with a great course and a lot of help preparing the entire event. Couldn’t have done this without your puppet mastery brother. Thanks for picking up the 6 and making sure we didn’t get lost in the jungles of Mill Bridge and Waxhaw. (I’m looking forward to our next collaboration)

Posse: The Class A, No. 1 Weaseliest of Weasel-Shakers for listening to an idea and pushing me to follow through with it. (Note to self , don’t communicate that you have an idea to Posse ever again unless you actually want to do follow through with it because he will make you do it anyway)

Moleskin:

All I know is that a brief conversation with Posse at Dunkin Donuts and an introduction to Tuck is a dangerous combination. Just so everyone knows, this thing was supposed to have been much “better” had we been able to safely pass into to the back side of Lawson or if Eutaw Rd didn’t have a locked gate preventing passage through to the back side of Alma Village. You have no idea how “unfortunate” we were.

The last thing anyone is thinking after completing this awfulness is “When do we get to do this again?” Right? Wrong!

It seems as though this type of event is something we all very desperately needed. An opportunity to prove to yourself that you can do something thought to be impossible, an opportunity to build a bond with your F3 brothers, an opportunity to show your 2.0 what it is to persevere through a difficult obstacle, an opportunity to act like a kid and do something completely stupid and utterly pointless (#CSAUP) just for the fun of it! Whatever your reason for participating, I hope you got what you came for and maybe something you didn’t expect. And for those reading that did not participate, what is holding you back?

So the day before the CSAUP I was walking to my truck from my office and noticed how beautifully the sun was shining and then saw what I thought was cookies & cream yogurt splattered all over my windshield. Turns out it was God telling me that everything would be ok as he had his largest and most diarrhetic eagle fly over and drop a nice, yogurty crap on my windshield. It was at that moment, I knew everything was going to be ok. All my worries were gone for I knew that when a bird craps on your windshield, it means good luck. (At least that’s what I choose to believe).

As you may have noticed, YHC had a lot of help with this event and no one man can do everything or really be truly prepared for all scenarios. My biggest worry was the weather. Would it rain? Would it be cold? Would we be able to run the trail? Would we stay on schedule and meet the time objectives? Would we have enough water for everyone at the stops? It turns out all of the above were covered with a little bit of help from the man upstairs and the fine men of F3 Waxhaw really stepping up in a big way.  Great job by everyone. Whether you actively helped with preparation or participated and pushed through to the end or you dropped in/out at various stages or simply stopped for a beverage at the Taphouse, you all had a part in this. So I guess that just means we’re all C(F)SAUP!

Until The Next CSAUP, Peace!

Just the Tip

So this is Pursuit. Not much to tell other than we ran for an hour.   Not much happened that was funny, per se…

Shout out to ExLax for getting out there and crushing it!  The man has a goal of a 35 minute 5k and is already seconds away.  I give him another month and he’ll be all over it! (Or should I say… under it?)

Shout out to Posse and Fusebox joining today and encouraging ExLax as well as going for a goal of their own which I believe is a non-stop 5k (you run the whole time rather than stopping for a breather). I think they got close but came up just short.  Way to set a goal and go for it fellas!  Who cares if you come up short.  (This time). It just means you get to keep trying. I know they will and they will achieve it when the time is right.

THANG:

The route we did is officially called “Pursuit: Frank and Beans” but I will call it Twig and Berries from this day forth. The funny thing is, I live right on the tip of the “Frank” or Twig?. Insert “Just the Tip” joke here…

Announcements

Blood Drive, January 6th. A couple of spots left as of this morning. Hopefully those were filled as of this publication…

CSAUP February 6th – I could write a paragraph or two about this but the main points are get out Next Saturday and join us for what will be a memorable event for the Waxhaw PAX and any others that join us. I really look forward to the 2nd F afterward. It’s been a while since we gathered for anything other than a workout.

A couple of other CSAUPs are coming in March.

Beer Mile: drink a beer and run a 1/4 mile, R/R until 1 mile is reached and 4 beers have been consumed. There are more rules but you get the gist.

Rooster: Individuals or Teams of 2 or 5 run a marathon distance on a 1 mile course. Get your teams together and go kick some a$$ WAXHAW!

School is in Suckers

Quick Mosey around lake and warmed up with usual stretches.

Mosey to parking lot near Tennis Courts for Billy Madison 2.0. 12 of each exercise followed by a lap around parking lot ~0.2 mile

Exercises were: LBC, Merkin, American Hammers, Peter Parkers, Jump Squats, Moroccan Nightclubs, Plank Jacks, Shoulder Taps, Bobby Hurleys, 6”Plank Holds for 12 seconds, Heals to Heaven, Merkins

done!

COT

Give Blood on Jan. 30th. Just sign up and go do it. You will save a life.

CSAUP February 6th

YHC (Twinkle Toes) took us out with a prayer.

 

I Got Woods

So Chicken and I had this great idea to avoid all the traffic coming out of Nesbit that we would launch from my back yard. Little did Chicken know but I have a pool back there and he jumped in thinking I had the heater on. Never knew Chickens could move that fast. He leaped out of the water and said let’s go! So we went. Him sopping wet and me just surprise he’s alive and didn’t get hypothermia.

 

We ran into a few more PAX as we traversed the somewhat dryer than last week thread trail. First it was Paper Jam who got behind so he could “become one with nature”, then came Rubbermaid who was trying to avoid us but we tackled him and made him stop. While lassoing him to the tree stump for who knows what Chicken was going to do to him, Hollywood showed up and said “make sure to tie his ankles too! You don’t want him getting away”. So we took a photo that could use a lot of editing and more likely should not be shared on social so as not to scare anyone just so we had proof of our stupidity. (Like we need anymore proof?!)  So long story, short. 5 dudes ran in the woods. We ran a long way and it was scary at some places because it gets dark under all those trees.

 

 

Back to School

So I told C3PO last week I would get back to him about Qing Appetizer this week and while on a Mosey at Clyent Dinner said I was Qing Appetizer and C3PO overheard and said “Oh Really?” Anyway… so I never got back to him until that moment and today he regretted ever asking me…

So pulled up to Rea View about 15 mins early to check out potential pain stations while it was still light out. This AO is going to be ripe when the days get long again. No lighting outside of the parking lot so we had to stay on the paved surfaces today but can’t wait to explore the fields when it gets light out. Meanwhile as I was off on my adventure, several PAX started rolling in and before I knew it we had 20, yes 20!, 1:1 ratio of PAX to 2.0. Perfect!

warmorama:

shortest mosey ever around COT lot and circle up for the standards. SSH, IW, plank up for the Glidah stretch L/R and then up and down dog with Moroccan Nightclubs to bring it home.

Thang:

mosey to rock pile and grab a lifting rock or (2 year old 2.0) then long mosey to back parking lot for…. Billy Madison

In the movie, starring Adam Sandler, Billy has to repeat all twelve grades in school and pass in order to take over his family’s business from his father. In the same vein as 12 days of Christmas we did…

exercises were all X 12

1-Dry Dock

2-Squat

3-Calf Raise

4-Curl

5-Shoulder Press

6-Tricep Ext

7-Row

8-Big (Person) Sit-up

9-American Hammer

10-LBC

11-Superman

12-Burpee

So we were able to complete the 11th grade with Superman but we had to return the rocks and do 12 burpees by the rock pile until we had just Uber a minute left. Oh well. At least we did the burpees, right???

return rocks and back to COT. Done!

All of the 2.0’s seemed to have fun and enjoyed being with their Dad for a little bit of exercise and a whole lot of smiling. Great to witness but even better to be a part of.

 

Great seeing a couple of PAX that don’t post in the “deeper” parts of Waxhaw (Dwight & Trickle).

Trickle even brought his daughter Sabrina originally from TX and we named her Tumbleweed.  Welcome Tumbleweed to the crazy! We hope to see you every week you’re able to post.

Announcements:

Blood Drive January 30th. More appt. times are available now that we reached our milestone of 40 so keep checking Red Cross website for times.

https://www.redcrossblood.org/give.html/drive-results?order=DATE&range=10&zipSponsor=F3

Waxtravaganza – Waxhaw World Tour. February 6 7:00 a for Ruckers 7:30 for the Bootcampers.

 

 

Blackhawk 1/9/2021

Mosey to Peking lot for tennis courts for Warmorama. 10 X IW, 10 X Merkins IC, 10 X Moroccan Nightclubs IC, Downward Dog, Calf Stretch.

THANG:

Mosey to the rock pile on service rd for softball fields and grab a lifting rock.

15 of each called exercise and run to parking lot and back X 3 sets.

curls, chest press, tricep ext. LBC w/rock IC + 10 staggered merkins on rock, Goblet Squats, Shoulder press, back to curls.

Mosey back to COT for 30 seconds of Mary