The clock read 7:00am and YHC barely made it to the AO before the bell sounded. A little ice on the windshield slowed me down so I apologize to the site Qs for the tardiness. A quick glance to make sure we did not have any FNGs and luck would have it only grizzled veterans. The request of getting somewhere between two and three miles was the standard set and with that in mind off we went.
Warm up: SSH x20; IW x20; Slow merkin x20; Christian Lattner with Peter Parker x10
Mosey to the hill by the soft ball hill doing high knees and butt kickers along the way.
In honor of my father’s sixty ninth birthday most of the exercises were called in multiples of sixty nine.
Partner up and as a team complete a total of 138 merkins while partner one runs to the bottom of the hill and back up.
Next exercise is find a big rock for you and your partner for catch me if you can. Run around the perimeter of the soft ball field. First exercise is five jump squats; Second round is six jump lunges; Third round is five squats.
Mosey to the shelter for some fun exercises.
First round is 138 combined with jump ups/step ups; inclined merkins; dips.
Second round 69 inclined diamond merkins; one leg squats standing on the picnic bench; decline merkins.
Mosey to the soccer field for AYG x 10 partner sprints.
Mosey to the main road for AO. Three rounds stopping at each speed bump. First round five merkins; Second round CDD x 5; Third round jump squat x 5.
Walk over/Mosey over to the parking lot for several round of Mary. First round the partner runs to the first light post while the other partner does 69 of the called exercise.
Round one Russian Twist; Round two flutter/dolly combo; Round three flutter iso using only one leg at a time; Round four windshield.
Hold plank for the last two minutes so we can all extend our life expectancy.
This was my first time leading at #F3TheRock. It was great. A lot of area to use and take advantage of. Thanks for allowing me to lead. I know some feelings got hurt #F3Day Zero but nothing but love for everyone. A little back and forth is always fun. It is great seeing everyone every Saturday and friendly competition is great.
Everyone worked hard and pushed themselves at each station. One of the great things about F3 is there is always guys out to encourage each other and take care of the Pax.
I feel lucky getting to lead today on my father’s sixty ninth birthday. He is having some health problems and I look forward to telling him today that the exercises were in his honor.
Sign up for the Joe Davis. The link is in the weekly email.
Sign up for the Unbroken movie on January 10th.
Convergence this Wednesday December 31st at 6:00 at the Maul site (Stonecrest) shopping center by the theatre.
Convergence next Saturday for everyone except #F3DayZero at #F3Ascent. Bring out an FNG to get the New Year started off right.
That is all. Have a great Day!