50th birthday wishes awaited Elmer Fudd as he exited his truck with a spring in his step. He lit up the gloom like a glow stick flying thru the air at a Phish show. He was beaming with excitement as he strode toward the PAX. But in reality it was his favorite coral (or is it salmon?) colored shirt that was casting the brightness. Welcome to the F3 Respect Club brother, no FNG’s, let’s get…wait, Fudd needs to take a leak. #day1bladdercontrolissues
OK, now we’re all in & away we go…
-Mister Rogers Q-
WARM-UP/COP:
Jog thru Pullen Park gate to the steps for Robert Plant & mosey to the grassy amphitheater. SSH x 25 > Imperial Walkers x 20 > Good Mornings x 20 > Windmills x 15 > Mountain Climbers x 20
DAT THANG:
Partner up & jog back out to the parking lot. Grab one sandbag per partnership. Proceed to the top end of the lot.
Partner 1 sandbag curls AMRAP as Partner 2 sprints the length of the parking lot & back (flapjack)
Partner 1 sandbag shoulder presses AMRAP as Partner 2 sprints the length of parking lot & back (flapjack)
Partner 1 sandbag tricep extensions AMRAP as Partner 2 sprints the length of parking lot & back (flapjack)
Drop off sandbags & jog back into the park over to the steps. Partner Wheelbarrows to the top (repeato)
-Franzia Q-
Jog from the steps over to the bridges.
Bear crawl across 1st bridge > 50-count Plank-o-rama at Goose Poop Island > Bear crawl 2nd bridge > 50-count Plank-o-rama > Carolina Dry Docks x 15
Proceed around pond to the serpentine steps for Quick Feet x 25 > 3rd step irkins x 20 > 2nd step irkins x 15 > 1st step irkins x 15
Jog remaining pond perimeter & exit the park over to the pump house. Peoples Chair > Last man standing BTTW (Costco outlasts Shaggy by a hair for the win). Jog back into park to the grassy amphitheater.
-Elmer Fudd/Obligatory Birthday Boy Q-
MARY: Burpees x 10 > LBC’s x 30 > Burpees x 10 > LBC’s x 30
~FIN~
COT/NMM: Some discussion as to whether Burpees are a legit MARY exercise
PRAYERS: Personal & family challenges among us and F3 South Carolina brothers in need
ANNOUNCEMENTS: see F3 website & listen up at COT
