Rain… Gate Locked…

The shiny new Weinke was rendered useless. Time to improvise.

Warmup

  • Mosey 0.65 miles to the back picnic shelter, cuz, it’s raining, y’all. (Calahan voted to stop because we were already soaked. Several other Pax members attempted to remind YHC that there was 13 folks behind QIC, and that there was more to F3 than running)
  • Arrived at the Picnic shelter to see what we could come up with
  • First Exercise – “The Move the Picnic tables the heck out of the way” Time to stretch
    • 20 SSH
    • 10 Forward Hurdler Stretches
    • 10 Backward Hurdle Stretches
    • 20 Butt Kicks
    • 20 Hackey Sacks
    • 20 Toe Kicks
    • 20 Pike stretches

The Thang

  • Bear Crawl to the second shelter
    • “Squatting Dog” AKA the “Bowl Licker” AKA “Sliding CDD” (Vote for your favorite name!) progression. 10x move hands up , 10x move hands up, 10x move hands up, 10x move hands up.
    • 20 – Dolphin Merkins – From Chillcut position, Raise the Rear up in the air and back to Chillcut. (“Pickle Pumpers?”)
    • 20  L then R Outside leg lifts
    • 10 L then R Inside Leg Lifts
    • Adductor Planks
  • Gorilla Crawl back to First Shelter
    • Duck Duck Goose
      • Alternating between Merkin/Wide Merkin- While Pax took turns sprinting round the circle
      • Alternating between Regular Plank/Chillcut – While Pax took turns Jumping over the legs of their struggling brothers
      • Alternating between Mtn Climber/Badger (Chillcut Climber) – One by one the PAX members bear crawled to the center of the circle and did a Merkin clock
        • Switched to LBC about 3/4 through because that Badger/MC combo was really beginning to suck
  • Gorilla Crawl back to the Second Shelter
    • Alternating Left Right Step Ups
    • 15 Box Jumps OYO
    • Several PAX members did the BBJ (Big Box Jump) to the top of the Picnic Table – YHC knew it wasn’t that hard! Nice Work Men!
  • Bear Crawl BACK to the first shelter, and Gorilla Crawl Back to second Shelter (Mumblechatter reached a peaked frenzy. Something like that – It seems there was a lot of Bear Crawling and Gorilla Crawling)

Mary in the Shelter

  • American Hammer
  • Hamstring Stretch 10 count L/R
  • Figure 4 Stretch L/R
  • Pike Stretch L/R
  • Butterfly stretch

Guess what – We’re 0.65 miles from the cars. Mosey on back in a pack.

COT

  • Announcements – Monday, September 7 marks the 2015 observance of Labor Day. While many have the day off to honor social and economic achievements of workers, you have the opportunity to chose to do hard things, to take the #DRP, and join your F3 brothers at several AOs. It’s your choice…Zero Hour, Gideon, Agoge, or Carroll Middle School…all at 7:00 am. No North Hills, No Eastbound and Down, No Crucible, No A Team, No Lame Duck.
  • BRR – Wish the Brothers luck – Michelob and Denali to YHC’s knowledge. Show ’em what Ateam is made of!
  • Prayers for – Disco Duck is Travelling, Calahan is Travelling, Calahan looking for Blessings in the Job Hunt. Continued prayers for Grease Monkey’s wife. He was too humble to ask for continued prayers, but we’re all thinking of her and praying for the best, so YHC just wanted him to know we’re still there for him.

It’s my honor and privilege to be among such fine men.

Related