Rockin in the USA

Rockin in the USA

9 eager Pax showed for another #F3Dromedary beatdown.

The Thang:

SSH x 20 in cadence
Merkins x 15 in cadence

Head down to the rock pile and get a worthy rock for some heavy lifting.

Back to the lot
20 curls
20 presses
20 tricep extensions
20 squats
15 rock merkins
10 rock lunges each leg

Partner Up
P1 run up the hill around the median and back.
P2 curls
Flapjack/Repeato

P1 run up the hill around the median and back.
P2 2 Tricep extensions
Flapjack/Repeato

P1 run up the hill around the median and back.
P2 Two hand overhead press
Flapjack/Repeato

P1 run up the hill around the median and back.
P2 Luganis w/ rock press
Flapjack/Repeato

P1 run up the hill around the median and back.
P2 Russian Twists w/ Rock
Flapjack/Repeato

P1 run up the hill around the median and back.
P2 Thrusters (Squat w/ rock, finish with overhead press=1)
Flapjack/Repeato

Take the rocks to their home

6 MOM
Pass the torch, each PAX call exercise and call cadence, made it halfway through
1 leg flutter R
1 leg flutter L
Russian Twists
LBC’s
Recover

Moleskin: Tough sledding today, time flies when you’re having fun. I was impressed with the general rock size decisions. Apparently Bratwurst and Dasher didn’t get the message that Partner size and speed don’t matter going for Team Burner. Abacus kept up his usual impressive pace and composure, and the brothers HOT, (Hot Pants/Hot Tub), keep getting stronger and faster each week. Way to keep up the hard work boys, you see it pays! Good to see that Brown remembered how to wake up and do SSH’s, as well as crush some rock lifting, welcome back to the gloom son, Chanel must have broken in and kidnapped him. Wednesday is always a good day to lay down a good F3 workout. Thank you to Bratwurst for taking us out with some great reminders of who we are called to be in the world, at work and at home!

Announcements: Abacus and Team Chepul Hill calling all Pax in support of Brain Tumor Research for the 5K, 10K, Fun Run. Signup at events.braintumor.org. Race at Marshall Park on March 21, 2015. (A:correct any mistakes on this announcement)

Brown planning to win a 5K on behalf of F3 in a regional school fundraiser for Union Co. 5K on March 14, signup at http://www.marvinrunfortheridge.com

Annual F3 Golf Tourney on April 30th at Olde Sycamore Golf Plantation. Signups forthcoming…