Fashionably Early!

Fashionably Early!

The F3 Anvil shovel flag (One of the best looking shovel flags in all of F3 I must say) was planted in the a crisp gloom where 17 men including 1 FNG gathered for some Fall festivities. YHC overheard some of the PAX say they should had brought a jacket when they stepped out of their cars – not to worry, it won’t be needed!

The Thang:

Warmup

• Jog around the parking lot with a little backwards run & karaoke mixed in.                                                                                 

COP

• SSH x 20
• Merkin x 20
• LBC x 20
• IW x 20

Mosey to the “sweat box” (aka the field house for a little bench work)

Round 1:

• Jump ups x 25
• Dips x 25
• Decline Merkins x 25
• Move it to the grass for 10 Burpees OYO

Round 2:

• Jump ups x 25
• Dips x 25
• Incline Merkins x 25
• Move it to the grass for 5 Burpees OYO

Plank till everyone is fininshed – Left arm, Left leg high. Right arm, Right leg high.

Next up was a little Indian Run around the campus of Calvary. Over the parking lot, down 51 and around through the grass in front. We ended at the lower field of dreams for a little more pain:

Round 1:

• Bear crawl to 1^st base, 10 merkins
• Crab walk to 2^nd base, 10 wide arm merkins
• Crab walk to 3^rd base , 10 diamond merkins
• Bear crawl to home plate, 10 CDD’s
• Plank work

Round 2:

• Lunge walk around bases, 10 merkins at each stop.
• Plank work

Mosey over to hill at the Rea Rd entrance:

• Bear Crawl down
• Sprint up
• Plank
• Backwards lunge walk down
• Bear Crawl up then sprint to second parking lot and circle up for some Mary

Mary was skillfully executed by Baracus:

• Flutters x 20
• Right leg flutters x 15
• Left leg flutters x 15
• Dollie x 20
• Freddie Mercury x 20
• CCV x 13 each side

Jog back to COT with a little backwards run and karaoke mixed in for good measure!

Moleskin:

• Upon arrival, there was a CMPD cruiser stationed at the entrance – must have been there to escort us in style.
• Indian Runs around Calvary are always  a crowd pleaser…
• We learned a new use for gloves during Mary. CCV’s will make quick work of an elbow without them.
• It was a pleasure to post with you this morning gentleman!

Announcements:

• 3^rd F 2^nd meeting this morning at the Starbucks near Trader Joes, Rea Rd.
• Young Life Mud Run on September 28^th at USNWC.
• HDHH – Vintners in the Arboretum and the Lodge at Rea/Colony – 6pm

-Boutique