[Posted by Fazio on behalf of Yoda]
A strong showing of 18 PAX (No FNG’S) rolled into the GLOOM of Eastbound and Down one of my favorite AO’s for F3 always full of THE FAITHFUL. It wasn’t raining until the clock struck 5:30am then the sky opened up for us to give us that true DAGOBAH feel. “Do or do not – there is no try,” so we jumped to it as the steady rain was right on time to keep the PAX cool.
WARM UP:
Circle up in the parking lot
25 x SSH
25 x Imperial walkers
15 x Fazio arm circles forward and backwards
20 x single count steady Merkins
20 x Ski Abs
Follow me
THE THANG:
Run to the bottom of the park entrance: 10 Burpees
Run back to the top to the parking lot: 10 more Burpees
Plank
Right arm up and of course right leg up
Same on the left side
Back to plank
Low plank hold for 30 count
Chilcutt for a silent 20 count
Follow me
Jog to the walls by the hop scotch court
20 x single count Merkins
20 x single count Dips
20 x Derkins OYO
20 x R/L Step Ups
Plank on the wall
Right Hand Up, Right Leg Up
Round 2 RINSE AND REPEAT
Plank on wall LH up LL up
Follow me
Jog back to the parking lot grab a partner for joint count exercises as noted.
Partner one run to the end of the parking lot while partner two does following exercises then FLAP JACK.
100 X Merkins
Plank when finished
100 X Star Jumps
Squat Hold when finished
200 X (3 count quick feet)
100 X WW2 Sit ups
Squat hold when finished
100 x (3 count America Hammers)
Low plank hold for 30
Circle up in parking lot
MARY
27 x Ray Lewis (a favorite of F3 in SC)
30 x (3 count LBC)
County Wide took us out with 20 x Box cutters
ANNOUCEMENTS
Arena: need guys to come out on Fridays. Meet at Pullen at 2pm then run over to the Healing Place (or you can go directly to the Healing Place). Workout starts at 2:30pm and goes for 30 minutes.
9/11 Stair Climb: Meet at 5:15am at Panera Bread at Crabtree and hit the stairs at 5:30am. Coffee after.
PRAYER
For families
For the busyness of life this time of year
For brothers in F3
What a privilege to Q today with this amazing group of men. The Force is strong with these. Nice work in the Dagobah Swamp. Till next time, May the Force Be With You.
