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HIMs Improve on Disc Golf Puts

/in /QIC:
PAX: , ,

FNGs: None 

3 HIMs posted to GP.  YHC brought his sprained ankle, music & discs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, 20x3ct SSH, Sir Fazio Arm Circles (both directions), arm stretches.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock to make your friend (no alternating rocks).

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, 2 sets of 10x3ct Rock Spanks (with and w/out consent) & Mountain Climbers, 4 sets of 10x3ct Rock Press & 2 sets of Skull Crushers & Lat Extensions, 2 sets of 10x3ct Heavy Homer to Marge, 10x3ct Rockies, Rosealitas,  Box Cutters,

Mosey to the disc golf putting green

Disc Puts:

Started with a round of 20 LBCs.  Each PAX had 2 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Dying Cockroach, Freddie Mercuries, Prisoner Squats, Heal Taps

Mosey Back for COT 

Announcements: Derek Davis 5K took place this morning;

Prayer Requests: Prayers for Ralph (Hazmat’s Grandfather in-law) dealing with un diagnosed health issues.   Prayers for those suffering with COVID and our military and those struggling with illness or addiction.

Too Many Bush Puns From Which To Choose

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FNGs:  No
Warm Up:  Good morning, SSH, Merkin, …I dunno, maybe more.
The Workout:  EC Crew – YHC, Dahmer, Full House, and we picked up 187 on the way.  ME added Warbucks, Kosher, Wild Turkey, Cupid, Hasselhoff and Hazmat.

A little back blast background.  A distress call went out the day prior asking for someone to take the Q.  I didn’t want to, I knew I’d stress over putting it together, especially on such short time – so of course I knew I had to.  Get over yourself, Woody.  Put a leash on that anxious overthinking, you’re not organizing a group trek up Everest.  Well, I was right on all points.  Time crunch stress, check.  Overwhelmed by the multitude of exercise options, compounded by unfamiliarity with the vast majority of those goofy F3 names, check (choosing from a menu in a new restaurant can be a nightmare).  I even tried to back out last minute, messaging Cupid to see if he could step in because my stomach wasn’t feeling great – which was not untrue, I really am a bit off in that department, at the moment.  But soon after berated myself rather harshly for that chickens**t move, knowing it was just an excuse.

Realizing at the end of it all, that I’d once again needlessly worked myself into a tizzy because it really isn’t that complicated, check, check.  Stupid brain.

So I decided on stealing the simplest complete routine from the backblast archive, which came from a recent Deadbolt Q.  A bunch of suicides mixed with a bunch of sets of simple moves, for the entire show.  Turned out to be too simple, and after just three rounds, audibles were called the rest of the way.

  • Meet Me In the Middle:  Stole this one from Mookie.  PAX paired up at the bank and ran in opposite directions around the building, meeting on the other side for 10 Patty Cake Merkins.  Repeato for 3 laps (Total of 6 sets of PCM).
  • Moseyed to the middle-ish section of the parking lot, in front of the Tailor shop for the Deadbolt Special.  20 squats, 20 merkins, 20 lunges, 20 LBC, 20 SSH, then suicide run to 3 islands and back.  Repeat for a triple play.  Good show for all, picking up the six on this one.
    • Wild Turkey offered a fist bump on a suicide pass and I whiffed.  Sorry.
  • I couldn’t see how this could go on, so, audible time.  Moseyed to the stank wall for people’s chair, each calling a 10 count.
  • Then maybe LBC, IC?  I think that happened.
    • Disclaimer:  Items listed here may or may not have occurred in this order.  But probably did occur.
  • Mosey to the rail at Dunkin for some dips
  • Back to stank wall for BTTW
  • Mosey to another section of rail for more dips, realized the bushes were too overgrown and was referred to a larger section behind the car wash by PAX.
    • 187 moseyed through the car wash, but emerged on the other side no cleaner than when he had entered.
  • On approach of the more suitable rail/bush setup, many puns, double entendre, and otherwise inappropriate comments were thrown about.  Anyway, more dips here.
  • Mosey to rock pile, surprise burpees along the way.  PAX grabbed 2 smallish rocks for straight-arm shoulder raises, front and side raises.
    • All PAX were successful in throwing their rocks back into the pile except Cupid.  He missed.  Missed the whole quarry.  So PAX did 5 more burpees for that.
  • Mosey back to the tailor shop for a heap of LBC, IC
  • Jail break back to the start.

Mary:  I don’t think so.  Just a bit of stretching for the legs, IIRC.
Announcements:  Derek Davis run this weekend, and reminder that this is also a used shoe drive, so sign up and donate!
Prayer:  Full House’s mom scheduled for knee surgery.

Thanks, men, for the opportunity to battle my insecurities, indecision and scatter-brainness.  Keep coming back, get a little better every time.

Midget finds a new pimp hat

/in /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: mosey to the Goodwill parking lot – DP’s, SSH, Sir Fazio front, back, seal clap, over head clap, low slow flutter
The Workout: mosey to the hill – bear crawl up, headed to guard rail for some irkins, derkins and dips, next set ran backwards up hill and repeato on the irk, dirk and dip.  Took for the sunrise parking lot, DORA action partner up for 100 calf raises, 150 merkins, 200 squats.  A 7 HIM took the short jaunt back to the rock pile behind the peeter for some curls for the girls, overhead press, and tricep extensions.  One round of balls to the wall and people’s chair wrapped up this edition of Purple Cobra.  While we didn’t find the Zebra cobra, Midget found a pimp hat on the hill and proceeded to put it on his dome…commenting that is smelled like piss, he immediately took it off.
Mary: mosey back to the cars just in time for have a nice day
Announcements: races coming up – Derek Davis and Travis Manion
Prayer: Crab legs, Midget’s friend from GA on GrowRuck that found F3

The Park is Mine

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AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this year’s Q Swap Week with South Wake. What’s this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I can’t remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 “bench”work pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), People’s Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.

https://www.strava.com/activities/5715822726

Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. World’s Greatest Stretch with Pigeon Pose. Not “Olivia Newton John crap,” as Forceps called it. LOL.

COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockin’ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didn’t recognize A-ha’s greatest pop hit.
When I called Little Gyno Crunches, DOA heard “Little Dino Crunches”. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasn’t really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen

QIC: Pigpen
PAX: WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21

Treat me like a timeshare

/in /QIC:
PAX: , , , , , ,

FNGs: None 

7 HIMs posted to GP on a moist morning.  YHC brought the music box, Breach brought the Medicine Ball.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches,  20x3ct SSH,

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct:  Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers

Mosey to the basketball court

Combat Ball

20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball.  Rules:  There are no rules except you can only take 3 steps before having to pass the ball.  Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.  

Announcements: Register for the Travis Manion Event on 9/11

https://www.travismanion.org/events/911-heroes-run/

Prayer Requests: For all those suffering with COVID:  Prayers for David – Travis Manion SE Coordinator;  Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.

T-Claps: For everyone who came out on what was supposed to be a downpour of a morning

Groundin and Poundin

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FNGs: None 

4 HIMs posted to GP on a beautifully hot morning.  YHC brought the music box & balls.

Warm Up: 10x3cts of: Good Mornings, Wind Mills,  Daisy Pickers, Sir Fazio Arm Circles (both directions), Imperial Walkers, Hill Billy’s, Arm Stretches, Pigeon Pose Stretch,  20 SSH.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled or even lifted with one arm – pick another). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Triceps Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Rock Spanks (with and w/out consent), 20x3ct LBCs, 10x3ct Mountain Climbers, 10x3ct Heal Taps.  Return the Rocks and Mosey to the basketball court

Heavy Balls:

3 rounds of free throws: one PAX shoots while others exercise.  Shoot from 3 different points on the court (2 free throws and 1 layup) – miss making all three and receive a 2 burpie penalty.

Exercises: Imperial Walkers;  Hill Billy’s, Mountain Climbers; SSH, Squats, Lunges, Split Jacks, Star Jumps, more squats

Announcements: Q exchange this week starting on Monday; Pikachu moving July 31st

Prayer Requests: Praise for Norm getting to the Mexican border safely, Prayer for safety – Forceps’ son on mountain trip with friends this week.

So you want to play with my balls?

/in /QIC:
PAX: , , , , , , ,

FNGs: None 

8 HIMs posted to GP on a salty morning.  YHC brought the music box, balls & discs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions).  Mosey to the disc golf putting green

The Workout

Disc Puts:

Started with a round of 20 Merkins.  8 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Freddie Mercuries and Mountain Climbers.  Penalty Burpies for 1 HIM tossing prematurely.

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, 10x3ct Rock Press & Skull Crushers (3 sets),

Mosey to the basketball court

4 rounds of Knock Out: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs do cycles.

Cycle 1: 20 Merkins, 20 LBC, 20 Emperial Walkers;

Cycle 2: 20 Imperial Walkers, 20 Rockies, 20 Mountain Climbers;

Cycle 3:  20 Freddie Mercuries, 20 Homer to Marge, 30 sec Plank hold

Cycle 4: 30 SSH, 20 Squats, 20 Lunges,

Announcements: Norm Moving Day starts at 9AM

Prayer Requests: Praise for the hurricane being mild (Strategery and Forceps both had family in the path of the storm.  Prayers for our military and those struggling with illness or addiction.

T-Claps: Farva and Forceps tripling down with Tequila Sunrise, GP and moving day

3 Year Anniversary of GP

/in /QIC:
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FNGs: None

9 HIMs posted to GP;  A lot of hard work as disc golf plans were foiled by a tournament.  YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps

Mosey to the Playground

2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers

10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs

COT: stretches for your buns, hams and calves

Announcements: 1776 on 4th

Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted,  Farva cousin John cancer in lymph nodes.

 

Heavy Rocks Need Love Too

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FNGs: None

7 HIMs posted to GP this morning;  All work and no play. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks; 10x3ct Heal taps, 10×3 ct Rock Spanks (without consent); 10x3ct Mountain Climbers; 10×3 ct Rock Spanks (with consent); 10×3 ct Mountain Climbers

Mosey to the Wall of Pain

  • 45 ct Al Gore People’s Chair, 45 ct BTW
  • 45 ct Biden People’s Chair, 30 ct Ascending Testicles
  • 45 ct Moroccan Night Club People’s Chair

Mosey to the quarter wall:

2 sets of: 10x3ct Step Ups, and 20 Dips

1 set of: 20 squats, 20 lunges (10 each leg), 10x3ct American Hammers, 10×3 ct Split Jacks, 10×3 ct Erkins, 10×3 ct Derkins, 20 WWIIs

Announcements: Build a Bed in 15 min;  Still collecting for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Buster (Cancun’s 2nd Dad) recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney, Farva’s M’s boss not approving their vacation time.

Urban Legends

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Kung Pow is a fake AO created out of convenience by those Wescott guys and those older PAX from Fuquay looking for an easier paced workout on Fridays. When you travel to AOs over time, you hear things. Sometimes you hear a few things here, you hear few things there, or you get anecdotal accounts from a friend of a friend, culminating in a perception like the one I have painted in my opening sentence. Remember when everyone thought Mikey from the Life Cereal commercial died due to an overdose mixture of carbonated soda and Pop Rocks? Pop Rocks got a really bad rap after that. This morning was all about protecting the street cred of Pop Rocks…er Kung Pow.

Though the perception shared above was all from a good place,  formed out of high quality banter and mumblechatter over the past year with no ill will and a lot of salt, YHC set out this morning to debunk this Urban Legend.

You see, at Kung Pow, we teach lessons. Last week, DB shared with us the finer points of being Edward. After the workout was over, it was clear..Don’t be Edward. This week was extra special as we had one PAX member (after a ton of back and forth on a group chat) that had HC’d early that had yet to step foot inside Wescott on a Friday morning (not even when points were involved for a May Challenge or the promise of a name in large font on a T-shirt).

With the HC in place, YHC began working on the lesson plan. Some Q’s can wake up the morning of without any preparation or planning and deliver, others may drink a bunch of bourbon and put the PAX on auto pilot the next day with a Dora for 45 minutes at Paradise City (circa 2017-2018), but not YHC. Everything has to be mapped out, everything has a reason, it has to be calculated, and there has to be a message. Don’t get me wrong, there is improvisation to speed or slow things down throughout, but you will get a full 45 minutes of whatever was planned for that morning by YHC starting and ending on time.

As I was planning the workout for this week, YHC was also very aware of what was being transferred from pen to paper, so much so that my posting this week started on Thursday. Lesson to all Q’s- “If you can’t Q it, don’t do it”- plan accordingly.

Arrived early to the lot to see a parking lot with many vehicles. Lots of EC this morning- some runners and a few ruckers. Planted the flag and saw a car roll in I hadn’t recognized. Door opens and was pleasantly surprised and  greeted by CrabLegs, who had been headlocked by M4L to come hang out in his old neighborhood. Little known fact about CrabLegs- he is an OG Wescott alum. Was great to have him back in the hood this morning. At about 5:25 our EC’ers and Rucker’s came rolling back in to grab a quick squirt of water before our 5:30 kick-off.

5:30 hit and YHC welcomed everyone to Kung Pow, including one PAX that was a man of his word and showed, Emeril. He had also managed to headlock Yoshi into EC and the ME this morning, but no Dawg.

Damn, Dawg! To think I had “The Man” by the Killers Q’d up for COT and you didn’t show. Next time I guess. Maybe you and 187 can post together as he has been dodging my Q’s for weeks.

Warm Up:

After a pleasant greeting to start the morning off, we quickly transitioned to the warm-up that I affectionately term “The Pablo.” It is named the Pablo after one of the toughest workouts recorded by its namesake at Kung Pow where for 40 minutes we Indian Ran lower and upper Danagher with burpees (which is a long street at the top of Wescott that has a hill at top). Indian Runs stop periodically at 7 separate sewer caps were PAX perform a progressive set of burpees. 1 then 1-2 then 1-2-3 and so forth.

This morning we didn’t do that version of the Pablo. If he posted, we would have, but this morning we fellowship ran all the way to the lower Danagher cul-de-sac and performed 5 Burpees OYO at the first sewer. YHC asked for a quick count off…A total of 15 with 3 PAX- DoubleD, Deadbolt, and CrabLegs on a fellowship walk while solving student loan debt.

Mosey’d to the next sewer cap- 10 merkins, mosey-Fazios X10 F\B-Chinooks at the 3rd Sewer cap, 5 burpees at the 4th sewer cap, Imperial Walkers X10  at the 5th cap, Hillbillies at the 6th sewer cap, Good Mornings X10 at the top. Mosey back down to the 4 way intersection- squat hold for the 6- 5 burpees.

The Workout:

Breathtaker-Kung Pow Style

With 15 PAX, YHC split the group into 3 lines. My man Sprinkler brought dem hoses out this morning. Asked the lead guy in each line with a hose to fall to the back of the line. PAX would stay in their lines the entire time for this rotation. Each line would perform an Indian Run with trailing PAX with the hose double timing to the first. Upon the trailing PAX making it to the front, the entire line would perform 5 Burpees in unison, with the front guys continuing on the run and now the last guy in the line picking up the hose and double timing to the front…more burpees, rinse repeat. Lines continued to the last tree of the fairway down Wescott Ridge and continue back to the start at the pool entrance. Lead lines picked up the six, returned the hoses to the curb and mosey’d to the next circuit.

On the mosey, YHC informed PAX to obey the speed signs. At each speed sign facing them, we would perform 20 merkins. There were 2 on the route to Brightling Way. YHC missed the second of the two, but we have a lot of honest PAX that didn’t want to get cheated this morning, so doubled back to complete the 20 owed. Continued on the mosey to YHC’s home.

Mookie’s Brickyard

Rolled up to YHC’s driveway where PAX were instructed to pull 2 bricks each from a perfectly stacked pile. They were delivered fresh by M4L the day before and with all the rain that rolled through yesterday into the early morning, they may have soaked in a little extra weight. First exercise called was bicep curls. As we were curling, YHC shared a little factual history on Kung Pow and how it was born out of the pandemic.

Originally when things shut down around SW and parks and playgrounds closed, PAX weren’t left with many options. Home gyms, garage-mahal workouts, and occasional neighborhood runs were the norm. Out of strong desire to continue core F3 values within the guidelines in front of us, black ops workouts continued on Mondays, Wednesdays, and Fridays in rotating fashion. This continued until the restrictions started to lift and we were continuously seeing double digit numbers on Friday. I think at one point after numerous post blast PAX numbers of 14, 19, 23 on the 1st F channel of Slack continuously surfaced, Shredder said “Black Ops?…Why don’t you just legitimize this AO.” So we did and we have been serving the geriatric community with these weak sauce routines I’m describing in this backblast ever since. Hell- I made it so convenient for myself this morning, I didn’t even bring the bricks to the pool lot.

As I mentioned earlier, YHC does things for a reason. This morning we were going to transport these rocks back to where they originated-Midget’s truck, which was conveniently parked back at the pool.

After the bicep curls, we quickly transitioned to front raises with the bricks X12, Lateral raises with the bricks X15, Shoulder presses times X10, Shoulder Taps with bricks in hand X10. Recover on the mosey with bricks to the end of Brightling Way.

YHC called Squat hold with tricep extension X20, hold squat, Moroccan Night Clubs with Bricks in cadence X10, mosey with bricks to Roslyn Hills. Squats with Bricks on my up; on my down X15. PAX got into 3 lines of 5 again and performed Indian runs with bricks to the other side of Roslyn Hills. Plank hold for the six.

All 15 accounted for, YHC called brick merkins X20. Recover on the mosey with bricks. Stop at the 4 way intersection-squat hold for the six. PAX got back into their 3 lines of 5 and called for an Indian Run with bricks to the start of the tree line fairway up Wescott Ridge, in front of the 20mph speed sign- 20 brick merkins.

Cusack’d the bricks with alternating lunge walks along the tree line to the intersection at Danagher, squat hold for the 6, continue on the mosey with bricks back to M4L’s truck parked next to the flag. Deposited bricks and circled up for COT reuniting with Deadbolt, Double D and CragLegs with 3 minutes left.

Mary:

Series of stretches- Right over Left, Left over Right, Downward Dog, Calf Stretches, and a 10 count Shawshank.

Dawg- Not sure how you feel about cheating these PAX out of a rendition of “The Man,” but I think deep down they would have thanked you for not showing if they knew I was gonna pull out this additional activity as the finale. Next time- I have faith you will some day show.

Another interesting thing about Kung Pow…COT takes longer. It takes longer because we have to use extra words like “Respect” and “Honor” a dozen times during name-o-rama. What more can I say? The “old” guys like the soft serve they dish out at Kung Pow.

Announcements:

Bed Build, Yogurt looking to gather additional PAX to go on some runs with Davis.

T-Claps (Recognition):

Emeril for trying new things and trying a Fake workout today (see his Strava- 2.79mi and fails to mention “with” phantom bricks and imaginary hoses). Also for headlocking Yoshi for EC and getting him out for the Main Event. A very impressive and notable memory made during 2nd F with Fonzie this morning. Apparently he and Fonzie live almost across the street from one another and Fonzie was unaware of Yoshi’s hospital name…That’s F3 for you. Do any of us really know each other by anything other than our F3 names?

Always an honor and great to see CrabLegs in the gloom. Thank you for posting and hope to see you out and about the neighborhood again soon. All PAX posting this morning. Those bricks are a reminder that running is tough enough, but running with extra weight is tougher. Today we got through it together. Never do life OYO.

Prayer:

YHC took us out. Prayers for Emeril and his family member with cancer. Additional prayers for Sprinkler and Cancun. Continued prayers for first responders and healthcare workers. All PAX traveling and those battling illness.

Always an honor to lead. Thanks for giving me this opportunity this morning.