The Disclaimer is serious…..

The Disclaimer is serious…..

60 degrees at post time & the Disclaimer was given. 10 men chose to join me on a 45 minute adventure. Here is how it went.(I had no Weinke, so hope I get this right).

The Thang:

Mosey over to the speed bumps behind Harris Teeter for COP.

SSH x20

IWx20

Low slow squat x20

Since we were at the first speed bump we started there with: 1-Merkin & 2-LBC, next speed bump 2&4, 4&8, and so on up to 32-Merkins & 64-LBC.

I took off up the hill, turned around and nobody was following. Guess they thought I was going to relieve myself, I then gave instruction to follow.

Crossed over Elm Ln to the fountain for a set of 7’s- Merkins and LBC. Going back and forth from the fountain and the dumpster on the far end of the lot.

Strolled to the upper parking lot of St. Matthews. Grab a partner. One partner do an excersice, other partner is the timer running across the lot to the stairs, across the driveway and back up the stairs to your partner. Each team did 100 Merkins, 200 LBC, & 150 Squats.

Time was flying so we made the mosey back to the launch spot. On the way we stopped for so Jack Webb peoples chair- 1-Merkin, 4-Arm raises in Peoples Chair, 2&8, and so on up to 5-Merkins and 20-Arm Raises and back down. As we mosey’d we stopped randomly to do the opposite of what we did on the speed bumps. Merkins and LBC back down to 8 & 16.

We were running out of time so we finished out our Merkins x7 & LBC x14 when we got back.

Moleskin:

-Some concern about the black cat running around, but we must have never crossed it’s path as we all made it through with out incident.

-Long Haul came back this week after a 2 month injury hiatus. The hip injury is not healed, but he is working through it, and smoking the PAX in the mean time. Great work being out front of everything all morning.

-Van Pelt (Respect) is always a beast. Enough said.

-Crab Cake has been posting more. He was pushing so hard on the 7’s that he confessed to puking in the fountain. I didn’t witness this.

-Chopper (respect) has only been doing F3 for a few months now but you can already see the results. He is posting almost every day, feeling so good that he is taking his shirt off at the end of the workout.

-Tool Bag is another that is fairly new to F3. Great to see you in attendance week to week. You have become a regular at Rebel Yell and your progression is obvious.

-Caboose it is good to see you continuing to come out. I believe you’ve only been doing F3 for a week or 2. I remember your name day was recent just don’t recall. Keep it up.

-Escobar is quickly becoming a Veteran as he has his Virgin Q out of the way. He is still warming up to the running, but he will do an exercise with the best of them and in perfect form. (fyi-your a better runner than you give yourself credit for).

-Crane it was nice to meet you. Thanks for the push, every time I turned around you were there on my heels. Hope to see you again soon.

-Strawberry is always pushing it with a strong workout. Thanks for the support and leading Mary as the rest of us finish.

-Great group of regular’s showing up at Rebel Yell, proud to be the site Q and lead men through the gloom.

-Thank you to Strawberry for taking us out.

Have a great Easter weekend.

Announcements:

COTS (Church on the Street)- Open slots coming up in a few weeks. Sign up on Sign up Genius or talk to Strawberry for more details.

Brolympics- Next Saturday 6:00-8:00 @ Community House Middle

Q School Saturday- @ the Big House open to all. You don’t have to be a site Q, good for everyone who is ready to Q, but you may not be comfortable Q-ing. This will give you the basics and the confidence to lead the PAX