Thanks to Les Nessman, the Stars and Stripes welcomed 10 PAX, including one FNG as Ebola embarked on his maiden Q; all acknowledged how unfortunate his F3 name is given current events – Worldwide prayers go out to the many afflicted… Soggy shoes and all, the PAX braved the fields of Baileywick, which had a few surprises built in. Ebola forgot to review how to count to 10 with the PAX, so balls to wall got interesting. Grady loves wet turf, so we used lots of it.

The Thang:

Jog to baseball field

SSH x 20

Standard merkins x 10

Mountain climbers x 20

Imperial walker x 10

Prisoner squats x 20

Head to baseball field – Around the Horn

  • Start at home plate: bear crawl to 1st, then run to fence and back to 1st (plank till all back)
  • Gorilla to 2nd, then out and back to fence, plank
  • Crab walk to 3rd, out and back to fence, plank
  • Lunge walk to home, out and back to fence, plank
  • Balls to the wall – 10 count down the line (see aforementioned comment re: counting to 10…)

Jog to rocks near entrance – grab a rock

  • In cadence:
  • Curls x 10
  • Tricep extension x 10
  • Shoulder press x 10
  • Pass rock to the right
  • Repeat sequence for 3 sets

Jog to open field – On the Line

  • Sprint to other end, plank 10 count, sprint back to start, repeat 3x, then sprint down and back

Jog to picnic tables

  • In cadence:
  • Irkins x 10
  • The Dip x 10
  • Derkins x 10
  • 2 more sets x 8 and x 6

Jog to field – Mary

  • In cadence:
  • Ski Abs x 10
  • Freddie Mercury x 25
  • Slow flutters x 25
  • American hammer x 25
  • WW2 sit-ups x 20
  • LBCs x 25

Remember Phil 4:13I can do all this through him who gives me strength. We work hard on our physical fitness, but we cannot ignore our spiritual fitness. Put the time in to ensure both continue to grow.

***Les Nessman editorial here since I’m putting this up for Ebola. Our Q this morning posted for the first time ever back in June on Juggernaut’s launch date. He’s posted Juggernaut almost every week, and is posting at least 3 times a week to my knowledge. Here’s the takeaway: Continue to EH the guys who are giving you crappy excuses (not that Ebola did that necessarily). They’ll be better for it. If you haven’t been out in the gloom long, start thinking about Q’ing. It amps up your commitment to the cause. Regular Pax, if you’re seeing a guy out a lot ask him to Q. One of the greatest things about F3 is pushing others to step up. Whether it’s at the end of a run and a guy is lagging, or posting 3 days a week and still hasn’t Q’ed. Push each other. Gnobby pushed me, Grady pushed Ebola, and we’re all better for it. Aye!