Hey Lama….

Hey Lama….

“Hey Lama, hey, how about a little something, you know, for the effort, you know”……Well if the Lama ever showed up for a F3 workout, instead of us asking him for something at the end, he would be thanking us for introducing him to F3, and he’d be the one saying, “So, I got that goin’ for me, which is nice.” I think we all feel the same way with F3 as a part of our daily lives.

Some mumbling before 5:30 about sore body parts from the Monday workouts but since I wasn’t there (excusable absence), oh well, all body parts are fair game today in the weinke. DiCCs given, let’s get moseying.

Warmup:

Mosey across sidewalk in front of school, down entrance lane to far parking lot and circle up

• 18 SSH IC
• 9 Imperial Walkers IC
• 18 Mountain Climbers IC
• Hold Plank, 6 inches up and down a couple times
• 18 Bobby Hurleys IC

The Thang:

Mosey back to playground by the jungle gym

• 11s— 10 pull ups/1 Merkin, 9 Pull ups/2 Merkins, 8/3, etc…
• Captain Thor- 1 Big Boy Sit up/4 American Hammers, 2 BB/ 8 AH all the way up to 9 and 36. *At Bushwood, we like to count to golf numbers, 9s and 18s seem more fitting than 10 and 20
• over to the picnic benches, partner up for 100 Derkins, 150 Dips, one guy does the reps while the other runs a lap on track, doing 10 squats at mid point on track.

Mosey back across front of school to the Covered walkways and wall

• Broad jump first covered walkway, Bear Crawl next walkway, Karaoke around sidewalk back to first walkway, repeat 3 times
• over to the wall– 9 Mike Tysons, 9 Donkey kicks, run a lap around parking lot, repeat till time runs out. I think everyone got in 4 laps, BC got an extra one in because he was killing it.

Not alot of running today (your welcome HighHat), everyone covered between 2- 2.25 miles.

Mosey back for COT

The Moleskin:

I was a bit disappointed that I missed the Launch-vergence Monday although I can’t complain as I had some good family time at the beach for the long weekend. I tried to do my part on the road marketing our new region as I was sporting the new F3 Waxhaw shirt running down there as well as suffering through cranking out the Ironpax week 0 challenge. I certainly enjoyed reading all the GroupMe posts Monday about how great the day went. Congrats to everyone who played a role in planning, executing and just being there to represent the Waxhaw Pax.

So we only had two foursomes today at Bushwood. I figured attendance might be a little light after yesterday’s festivities but I did see there were 21 at Watchtower, which Dancing Bear was quick to point out to One Star. I’m guessing after Deadwood’s track meet mileage, some Pax wish they put on the collared shirt to travel to the other side of town. If you haven’t been to Bushwood, yes it sort of has a dress code. But don’t let that scare you off, maybe we can try to get the Site Q to allow sleeveless Hanes undershirts, then there’s a chance DB will make a trek to the other side of the town too!

Side note– I put some pull ups in the workout today and encourage guys to get back to a regular routine of pull ups, especially since many of us have bars at our houses from the previous Murph Challenge. November/Veterans Day is going to creep up quickly on us and we know from previous experience how important it is to get reps in ahead of that workout. If you didn’t participate on Memorial day, find the workout guide Zinfandel sent out back then and start following it soon so you can partake in Murph part Deux as well.

Thanks Twinkle Toes for leading us out.