There just Cones!!!

There just Cones!!!

12 Got out of their Fart Sacks and decided they wanted to become better men than they were yesterday!

WU:

50SSH, 40 MC, 30 Imperial Squakers (yes that’s correct), 20 Cotton Pickers, 10 Merkins

The Thang:

7 cones lined the road and explained the bulk of the work today, spread about 40 yards apart we ran up 2 than back one, each cone listed an exercise: 10 Burbees, 20 Heels to heavens, 10 Maryland Crab Merkins,  20 Flutter Kicks, 10 Jump Knee Tucks, 20 Supermans, 10 Burbees. Finish- Plank it up with a partner for some paddy cake, 20 rock hoppers in cadence, 10 J-lows (the Q was busted out by ice on form, apparently J Low is sexier than I am)

Mosey over to the Hill, for some stairway’s to 7’s Low slow squats at the bottom, Carolina Dry Docks at the top- Plank it up when done- it is here some of our story begins,  while were planking Ice starts telling Doc about him getting back into it,  feels a bit sluggish, guys are patronizing him a bit, “you can do it Ice…” Keep up the good work”  More to the story later….

Mosey over to the round about and pick a partner for 40 burbees 10 in rotation while the other grabs the railing and does supines while they wait.

Mosey on back toward the cones, quick stop for 20 american hammers in cadence then mosey over to cones.  As the Q, I state we got enough times to run the cones back and do the exercises… ICE asks.  HOW DO WE KNOW WHAT TO DO?? I tell him, “Don’t worry keep showing up and an you’ll get it:)”  He quickly realized the exercises were written on the cones still.  Finished the cones at 615 promptly for a count and namorama…

Moleskin:

I realize that I tend to get a bit sappy…but,,, suck it up buttercup and deal with it…. I continue to be motivated and impressed by these men who choose to leave the comforts of their cozy beds and challenge themselves to be better.  Not only better in physical fitness but better husbands, fathers, workers,  we challenge each other, we have fun (ironically enough at 530 in the morning), and we keep showing up. I love it.. So my take on the players of #F3 Flash today- Popeye- you continue to impress me the most, all heart, pace is picking up, your giving it 110%– DON’T STOP!  T-Ball, Shampoodle, Shop Dawg, Captain Phillips and Shooter- The progress you all have shown is exponential and impressive, hoping to see some Q’s (or at least partial) out of you guys shortly. Turtle and Short are pulling quickly in to beast modes and both bring a level of energy and fun to the group.  Frack and Doc,, your just Freaks, you both have past beast mode and entered into a league of your own! Ice, you are the rock!  Your leadership and energy is infectious, you push us all to be better physically but more than that, your leadership as a husband and father impacts us more than you know. I appreciate you all and am glad to be part of something bigger than me.

Short Circuit, thanks for taking us out! Your prayer hit home with me today.

Announcements:

Don’t forget about PLAN B- Posse will send out an calendar shortly

Spartan Race- April 9th

February 6- F3 Family Fitness Day 8:30 Kid friendly (even if they only last 15 min, still come)