August 2019 – Page 9 – F3 South Wake

YHC arrived a few minutes prior to 0505, ready for an EC run with UTI. He rolls up at 0502 with a dilemma, run EC with Warbucks and $h!+ his pants or take his stomach bug home and abuse his own toilet. Thankfully UTI made the right decision and kept it out of his pants… YHC volunteered to run the workout and got a quick rundown of what UTI had planned. Lots of new exercises, but manageable. YHC took off on a solo EC. 7 PAX were hanging out waiting on UTI to arrive. YHC broke the news to them of his unfortunate circumstances, gave a quick disclaimer to FNG Kevin aka Cookie Monster, and 0530 hit and we were off.

FNGs: Welcome Cookie Monster!

Warm Up:
Short mosey to grassy area in front of school. Circled up for:
SSH x20 IC
Windmill x10 IC
Sir Fazio Arm circles x10 forward / x10 backward IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
First up from the UTI playbook was Bear Crawl Ring of Fire. YHC did his best to explain this. PAX circled up and held plank position. 1 PAX bear crawls around the circle and does 10 merkins upon return. Rinse and repeat until all had a turn. YHC also used this time to quiz PAX

After 1 round, we moseyed over to the long parking lot. We traversed the lot by way of Lt. Dan’s and wheelbarrow (partners switch halfway between islands), changing modes of transport at each island. There was some great mumblechatter about where the names of exercises came from, many were enlightened.

At the other end of the lot, we found a grassy spot for 20 prisoner get-ups and repeated the Lt Dan’s and wheelbarrow back across the lot.

Circled up for another round of Bear Crawl Ring of Fire and moseyed back to the lot for something new.

YHC again followed UTI’s guidance and we traversed the lot this time by way of Walk Like an Egyptian. PAX formed a line and look 1 lunge step and held in the down position while PAX in the back ran to the front, indian run style, and PAX took the next lunge step. This was done to the other end of the lot. 20 prisoner get-ups IC and a return trip via Walk Like an Egyptian.

With a few minutes remaining, YHC led an Indian run around the front of the school while we waited on Mary to show up. During the indian run, YHC pointed out a bunny that hopped in our path and challenged Lipstick to catch it. This led us to some bushes where the chase ended. Lipstick came up short. Bunny – 1, F3 – 0. Finished with a mosey around the parking lot and circle up for Mary.

Mary:
American Hammers x20 IC
PAX almost completed the round of American Hammers before we were graced with visitors. WebEx, his 2.0, and K9 Spark made an appearance. They were out on a morning stroll and couldn’t resist the temptation of Mary. WebEx joined us for the following exercises while Spark panted heavily.
LSF x20 IC
Freddy Mercury x20 IC
Pickle Pounders x20 IC
Homer to Marge x20 IC x10 Right/x10 Left

Announcements:
SUP workout this weekend, F3 testimonies being collected by 187,

T-Claps (Recognition):
UTI’s toilet, way to hang in there!
Wiggly and Steamboat for headlocking FNG Cookie Monster.
Tetanus for his memorization of the F3 mission and core principles.

Prayer:
UTI’s toilet, UTI, Crablegs, Steamboat’s upcoming trip

5 pax posted for an IR, non-running workout, that was posted by YHC at the last minute Wednesday night. All HC’s were present and accounted for.

FNGs: None

Warm Up: On the Tennis court: 10 Sir Fozio Arm circles forward and 10 reverse. 15 cc Imperial Walkers and 15 cc Hillbillies. 10 Windmills CORRECTLY done in cadence. 10 correctly done “” pickers in cadence

The Workout: Partner up for BOMBS. One partner does the exercise the other goes to the other side of the tennis court and back

B = 50 burpees, Lunge Walk

O = 100 Overhead Claps, Crab Walk

M = 150 Merkins, Bear Crawl

B = 200 Big Boy Sit-ups, Lateral Walk

S = 250 squats, Lateral Walk

Walk to the pavilion. From the plank position shuffle to the L, up to the seat of the picnic table to the top and then down all the way down the row. Continue plank shuffle to the wall, balls to the wall shuffle across, down to plank and continue on the other side of picnic tables.

Return to tennis court via alligator walk.

Expanded Jack Webbs. 1:3 merkins:overhead press. After the overhead press from the kneeling position raise to standing and do 5 squats. Continue Jack Webbs up to 5 merkins 15 overhead press with 5 squats

Mary: She was easy today. 25 cc LBC’s. 10 cc side plank crunches each side.

Bernie joined us for COT.

Announcements: Shirt order due 8/9. I’m working on getting some adjustments done. 2.0 workout Saturday looking for a Q. Discussed with Wallaby the possibility of opening up some non-running IR workouts since he is on the shelf for a while.

T-Claps (Recognition):

Prayer: Bullseye trying to make the cross country team at HSHS. Negative comments and thoughts stick with us but positive comments and thoughts push us further. Surround yourself with people that push you.