Being out of town for the 4th and not getting the opportunity to Q until the 4-teeenth, I was feeling patriotic. As I pulled up to our AO to lead for just my 2nd time I noticed a couple new faces donning F3 apparel. Can’t be FNGs, nope. Some visitors! #FieldOfDreams welcomed in Gilligan (Greensboro) and Mini Me (Charlotte). Welcome fellas, lets go!
Warm Up
- Paint the lines.
What? No baseball circle? Nope, YHC needs those heartrates up early. Franklin first on the board with his mumblechatter. Something about showing our visitors our AO by way of the lines. (Good idea for a future beatdown. Have you seen the main field’s parking lot!?!?)
To the basketball courts for some drills: - Down and Back
- Backwards Down and Back
- Karaoke Down and Back
- Bear Crawl Down / Crab Walk Back
Back to the curb - Knee Raises x 20 each leg
YHC calls out for “next leg” instead of other leg and that’s when he knew Mini Me was a visitor but no visitor to the art of mumblechatter. In my defense I’m battling quite the case of laryngitis so he was off the hook to let it fly all morning with no rebuttals!
TheThang
To honor our independence, beyond my red white and blue attire, I brought to us the 1776 workout. Lots of sweat, not much talk (a Q necessity this AM). Grab a rock and head to the parking lot with the shelter.
- 17-70-6*
17 Pull-ups
70 Merkins
6 Parking Lot laps, 6 Prisoner Squats between each lap
——–
= 1776* Mini Me quickly offered his opinion that it was more of a 177012. Point taken, now let’s repeato and get the math right!! Oh but first knock out some Mary - 20 LBCs OYO
- 20 Boxcutters OYOBack to celebrate our Independence
- 17-70-6
17 Chin-Ups
70 Rock Shoulder Presses
6 Parking Lot laps, NO SQUATS! (Omaha #1)
———-
1776. - 10 Low Slow Flutters, Mini Me count us off
- 15 Freddy Mercurys, Gilligan count us offToss the rocks fellas. Let’s show our visitors the scenery. (Omaha #2)
- Indian Sprints to the main field’s path. Count off 1’s and 2’s
- 1’s sprint to the fence, check out the “view” and back
- 2’s lunges #AMRAP
- Switch
Back to the baseball to circle up. You didn’t think we would leave out the baseball did you!?
Name-O-Rama and COT
- Ruck event coming up in Charlotte. Check the website for details.
- Prayers for Shut-In’s friend and family with their losses
- Prayers for Crimson’s family and praises for what could have been an even scarier outcome!
Final Thoughts
I loved leading you guys today. I hope it was tough enough. I’m still trying to shake the Q jitters but the only way to do that is to keep getting after it so I’ll see you in August for my next Q! Mini Me and Gilligan you are welcome back ANYtime, of course! Loved having you there and it’s great to see how we come from different cities but can automatically click and have that brotherly bond in just 45 minutes. That’s what F3 is about.
See you in the gloom. Aye!
