Fire in The Valley South

When: 1-28-16

Qic: Sloppy

PAX: GOP, Milkshake, Wojo, Funny Farm, Meru, Ball Boy, Becky, Gronk (FNG – Jason), Bald Eagle (FNG – Scott), Sloppy

Today we tried to start a fire by bringing the burn to our legs. I think we lit a fire or two! Some of them may have been in our bellies (still working off some of those Holiday pounds), but everyone fought through it and finished strong. 2 FNG’s showed up, worked hard, and finished. Great job to the 9 HIMs at the Soppy Pax this morning.

Warm up – circle up in the front parking lot – SSH X 20, Squats X 20

The Thang

The Firestarter – Still circled up

Squat straddle hops X 15 – Side Straddle Hops while in a squat
Squat Straddle Jumps X 15 – squat to touch the ground then a plyo straddle hop.
Mary Katherine’s X 15

The Slow Burn – Mosey to the portico

People Chair – slow 30 count by Wojo
Peoples chair – with Arm raises X 20
Peoples chair – with Left and Right punches X 20
Singing in the shower – Peoples Chair with head, shoulders, knees, and toes X 20

The Burning coals – Mosey to the top of the Valley for Partner carries – Carry through the Valley (Gone Away Rd) to Red Barn Rd. (325 yards). Switch off as needed. 10 Partner derkins when you get to the other side. Plank it out till the 6

Mosey at 5k pace to the Park fence – 8/10ths of a mile

The Backdraft – Eleven’s with Burpees and Fence Jumps – 55 of each if you did them all

10 Burpees and 1 fence jump
9 burpees and 2 fence jumps
8 burpees and 3 fence jumps
7 burpees and 4 fence jumps…..1 Burpee and 10 fence jumps
Plank it out till the 6 – Right arm high, right leg, regular, left arm, left leg, regular – recover.

A Fair amount of Merlot was “almost” splashed – including my own, but the pax held it together.

The Bonfire – Mosey to the bottom of the Farm 7/10ths of a mile- Plank it out till the 6.

“Farm to Table” – Sprint up the Farm (lurker) to Tall Oaks (280 yards) – Hold table til the 6. Slow 30 Count by Milkshake.

Sprint to the Virtual Flag (500 yards).

Endex

COT

Announcements:

4th Annual F3 Camping weekend

WHO: Men and their 2.0’s (capacity 50 people)
WHAT: 2 nights camping at Brian Bottom Campground at the base of Mt. Mitchell
http://www.recreation.gov/camping/briar-bottom-group-campground/r/campgroundDetails.do?contractCode=NRSO&parkId=73895
see attached screenshots for facility details
WHEN: Friday 6/24/16 thru Sunday 6/26/16
WHY: Reasons are obvious men! Make it happen.
Photos from last year: https://www.flickr.com/gp/rudyhayden/pPr41b

F3 5-Year Anniversary Celebration

An F3 Nationwide Event
When: March 5, 2016, 7pm to 11pm
Where: The Fillmore Charlotte – 1000 North Carolina Music Factory Blvd, Charlotte, NC 28206
Who: All F3 pax and their M’s.

GOP – Brought us out.

Thanks guys for a great morning. Warmer! Not just because of all the Fire metaphors. It was actually warmer than it has been at 40 degrees. Lastly, I’m glad I sit on a balance ball in my office because I’m pretty sure my A** is gonna be soar in the morning. Peace

Fire in The Valley South