11 Pax started this lovely morning by running 2 plus miles.
Welcome new FNG Suave!!! — Don’t ask me to say his name anymore.
EC:
Slide Rule, Buford, Chips, Emeril, Pikachu, Lip Stick, UTI, Roger Roger, 187, Mookie, Dawgpound
The Workout:
This was my year anniversary doing F3. The goal was to do a run centric String of Perls workout since that is the norm at Paradise City.
Start running from the Basketball Courts to the Top of the Ramp.
13 Fazio Arm Circles Forward
13 Fazio Arm Circles Backward — Top of Ramp
13 Cotton Pickers
13 Good Morning — At Corner
13 Dirkens
13 Dips — At Railing
13 Merkins
13 Deep Squats — Bottom of Ramp
13 Balls to the wall
13 Box Jumps — At Top of Ramp
13 Hand Release Merkins — At Corner
13 Burpees — At Basketball court
13 LBCs — Bottom of Ramp
13 Step Ups Each Leg — Top of Ramp
13 Pickle Pounders — At Corner
13 Star Jumps — At Basketball Court
13 Merkins — At Bottom of Ramp
13 Balls to the wall — At top of Ramp
13 Lunges Each Leg — At Corner
13 Dips — At Railing
It was decided for time to skip the exercise at the bottom of the ramp
13 Frog Jumps — Top of the Ramp
It was decided to go back and pick up the 6 at the bottom of the ramp
13 People Chair — Bottom of the Ramp
13 Merkins
13 Sumo Squats
13 Deep Squats (I may have skipped this. If I did everyone owes me 13 deep squats)
13 Homer to Marge
13 LBCs
13 Peter Parkers
If you have done the math we are at 364 reps: 28 * 13. Thus we needed one last Burpee for 365 (Days in a year). During EC it was plan that “The Man” was going to be the last rep, but one Burpee sounded good enough.
1 Burpee — Basketball court
Prayers:
Little Girl Avery. She’s a 5 year old girl going through her last days due to a Brain tumor.
Sausage Party’s Son who injured himself this weekend
Verse:
Esphesians 5:25
