I’ll Show You Some Respect!

I’ll Show You Some Respect!

The VSF was firmly planted?  The pax of 23 with 2 FNGs was thoroughly disclaimed? We then launched into the gloom for another Friday morning assault on Centurion.

The Thang:

Jog down the lane behind the football field and over to the Hospice & Palliative Care lot.  By the way, why are there security gates on that lot?  Weird.

Anyway, we did a quick COP with the following:

IW x 20 IC

Slow Squat x 20 IC

H-R Merkin x 20 IC

Knee Up x 13 IC

Jog to the hillish Charlotte Aquatics lot.  They even had the multi-color flag banners out for the pax this morning!

Thanks to F3Metro’s Swamp Fox for the idea for the hillish partner work (R&D’d from Ranger backblast).  Here’s what we did:

7’s with Burpees at the bottom and Jump Squats at the top – with wheelbarrow up (flapjack 1/2 way) and mosey down.

Chelms led some plankorama for the pax waiting on the six.

Jog to main entrance of the high school for more partner work:

Partner 1 – Jump-ups on the benches while Partner 2 lunge walk up the ramp, 13 donkey kicks on the wall & crab walk to the steps.  Flapjack.

Jog to launch lot for ‘Round the Clock’ H-R Merkins.  We started at 12 o’clock (12 H-R Merkins).  11 H-R merkins at 11 o’clock, etc, etc, to 1 o’clock.

Jog to gravel lot next to launch lot for some sprint work.

AYG suicide runs x 2

AYG backwards suicide run

Karaoke down & back

AYG run down & back

Jog back to launch lot for 6 MoM:

High Slow Flutter x 13 IC

Russian Twist x 13 IC (Dear Abby had another moniker for it but can’t recall)

Makthar Ndjiaye x 13 IC

Freddie Mercury x 13 IC

LBC x 20 IC

Pretty sure that’s all we did.

Ye Olde Moleskine:

Didn’t realize how many #Respects we had among the pax this morning!  Hope YHC didn’t startle you fellas by taking us directly to the Hospice & Palliative Care center 1st thing. #Cobain

Welcome to Dan G & Dan D – our 2 FNGs – Sanction & Rock City, respectively.  The partner 7’s with wheelbarrows uphill were not the friendliest of introductions to F3.  Those were pretty brutal….yet we’ll make those 11’s next time.

A few things to note from this morning’s downpainment:

* Blackbeard deserves T-claps for running in this morning, but what was that hideous sound you were making during the hillish 7’s?

* Chelms cheating on the last AYG run was vintage Tater Tot stuff….Brushback and Frasier still almost caught him

* The ’round the clock’ merkins hurt….a lot.  Appreciate the pax waiting on YHC to finish those.  Next time we’ll go from 1 to 12…same # of course but much more mentally painful….and you’ll have to wait even longer for YHC. #pencilarms #wheresmykb

Please chime in with observations & ruminations about this morning’s painfest.  Hope you men got your money’s worth.  If not, Chelms will be glad to give you a full refund.

It’s a privilege to Q the pax.  Truly is.  If you haven’t Q’d and you’ve been doing F3 for 3+ months – step up and ask to Q at an AO near you.

Announcements:

F3 Dads – Starts Tomorrow!  9am at Col. Francis Beatty Park.  Every Saturday in June at same time & place.

NoDa 5k – Saturday at 6pm at NoDa Brewing – several of the pax have HC’d for this.

Check with your Site Q’s, Twitter, Weekly Email, Mermaid — Calvary Food drive – grape jelly, canned meat, fruit juice, etc.  #meatfruit  Bring some food for those much less fortunate than you.

There were probably other announcements, but I can’t remember them.

Lastly – please continue to remember 1) Bill Chepul & his family in your prayers (Chelms’ & Abacus’ brother) and 2) M. Ice9 (Heather)  — healing, peace and the nearness of the Lord.