YHC pulled into an empty parking lot 10 minutes before launch. BOG was the next to arrive followed by the rest of the PAX. There were 4 over achieving PAX who ran to the site (Mermaid, Dory, Sacagawea & the late arriving Scabby). YHC got a little “trigger happy” and the PAX departed before Scabby arrived. No worries as Scabby appeared during COP.
The Thang:
Run from launch to parking lot on 51 by McDonalds for COP
COP:
SSH x 20 IC
Burpee x 5 OYO
Merkin x 20 IC
Burpee x 5 OYO
IW x 20 IC
Burpee x 5 OYO
Shoulder Touches x 20 IC
Burpee x 5 OYO
Mosey to parking lot next to Palatine Hill & partner up
Partner 1 performs exercise while partner 2 runs to end of parking lot and back. Flap jack and partner 2 continues exercise while partner 1 runs to the end of the parking lot and back. As a team both partners complete the number of exercises called out
Round 1: Merkins x 100
Round 2: Dry Docks x 80
Round 3: Elbow Planks (1 round each)
Mosey over to the base of Palatine Hill
Run to the top of Palatine and do 10 “Polish” Get-ups. Run down side of hill and around to the base and do 15 Squats. Total of 5 rounds. After round 2, modified to 5 “Polish” Get-ups and 10 Squats.
Mosey over to parking lot next to Cabo’s Mexican Restaurant for one round of reverse suicide runs.
Run to launch lot
5 MoM:
LBC x 40
Heels to Heaven x 20
Flutter x 20
X’s and O’s x 10
Elbow Plank – 1 minute
Moleskin:
Strong group of men today at #F3Centurion. YHC tried to fake out the PAX by running past Palatine Hill. There was some chatter when “Polish” Get-ups were announced. YHC did not realize they are actually called Turkish Get-ups. The PAX avoided all fire ants and the heavy rain which is was a plus. Sending our best out to Rip Curl who pulled a muscle during the work out.
Announcements:
Remember that there is more to F3 than just the 1st F. Explore opportunities to participate in 2nd and 3rd F groups.
Volunteer Opportunity – Brookstone School is looking for volunteers to tutor, read and spend time with its students. Hannibal has details if interested.