There was a time when gentlemen of regard gathered together in the early morning gloom to strengthen their bodies through fitness as well as the ties that bind them together in friendship.
It was Saturday morning… at F3 Phoenix.
If you were in the fartsack you missed out on 3+ miles of fun and rocks. Forecast was for cloudy skies and rocks and the prognosticators got it 100% right.
EC:
Lot of extra credit was had.
3 PAX for a 2+ mile run (CK, Ma Bell, Callahan)
3 PAX for a ruck workout led by Ollie (Ollie, Old Maid, PBX)
WARMUP:
Quick run around the parking lot, circle up.
19 Windmills
19 Sir Fazio arm circles fwd
19 Sir Fazio arm circles rev
19 Plank Jacks
20 Mountain climbers (Q fail)
19 Diamond merkins
THANG #1:
Run #1 around the 25 lamp post circuit
At first lamp post do 1 CDD, run to next lamp post do 1 diamond merkin, increment count, recycle.
Run #2 around the 25 lamp post circuit
At first lamp post do 4-count hammers, run to next lamp post do 2-count dying cochroach, increment count, recycle.
THANG #2:
Run to rock pile by community center, partner up and select a non-traveling rock.
Move over to the parking lot and line up:
Round 1: P1 starts 200-count of rock bench presses while P2 runs around the lot and back. Flip flop.
Round 2: Repeat-o with 200-count of rock curls
Round 3: Repeat-o with 100-count of rock swings
Round 4: Repeat-o with 100-count of rock tricep extension
Recover and line up against the wall for BTTW with 10-count down the line.
MARY:
Mosey back to the shovel flag for Mary.
Meh, 10 burpees OYO just because.
19 Freddy Mercs
done!
ANNOUCEMENTS:
Krispy Kreme challenge
PRAYERS:
Prayers go out to the family of Airbag’s colleague who passed away.
Prayers go out to Troller’s father who is stricken with pancreatic cancer.
COFFETERIA: 5 PAX at Panera bread
