It was a great way to begin a celebration of 46 years with my guys at The Falcon.  My 2.0, Brawny, insisted on getting up this am with me and posting.  That was the best gift itself until he made me look like I was 46 and he 15.  Oh those days I remember.  It has been almost 4 years that F3 came into my life and I couldn’t imagine being without it.  It has changed me in many good ways and I thank each and everyone one of you for that.  The lift that I get each morning after time with the PAX is remarkable.  I can’t say enough how important you are to me.  Ok, enough of that.  let’s get to the pain.  I wanted to create something that would be remembered and at least I will…for a few days because I am hurting.  It went like this.

Long run down to the sponsor sign.

SSH x 20(wish Riggs was there)

5 burpees OYO

BAC x 10

RBAC x 10

WMH x 10

Squats x 10

It was now time for the main thing.  We started at the bottom rail and ran to Garret Road.  5 burpees at the circle, 5 at the top, and 5 at the circle again on the way back down.  The fastest one down led the group in their choice of plank, low squat hold, etc.  The group then did cadence dips and derkins.  We did that 5 times for a total so far of 80 burpees(including the 5 in warm up).  With a few minutes to spare, we made one more trip up to the top mixing in 21 burpees along the way.  This brought our total to 101.  Back in the parking lot we did a quick mary of LBC, boxcutters and freddy mercurys.  Welcome to FNG Lala.  He killed it today.  The Bull is on for April 14th.  YHC led us in prayer to finish.

Enjoy your weekend.  It was great spending time on my birthday with you.