6 PAX showed up for some early morning Murph EC and 17 showed up for the ME

Warm up

Windmill x10 IC; Imperial walker x 11 IC; After some counting issues on the first two Boyardee recommended I just lean into so: Arm circles F & R x 11 IC

The Thang:

Today we went on a tour of some of my “fondest” memories of my first year in F3.

VQ sample:  An ode to the greatest tradition in college football, the 3rd quarter jump around at Camp Randall (don’t worry Zook you may have a reason to jump around again during football season someday):  SSH with jump squat during the bridge

Coco Q sample:  Coco had posted this “Excellent! Count me in for @germ’s beating on Monday at #thethicket.  I’ll be there!” last Thursday so I added a throwback to my first post at an Coco Q. All I remember was a hundred SSH IC followed by a Merkin Pyramid.  Sadly Uncle @coco and his RV were nowhere to be seen. We did the Pyramid anyway. Once we got to 10 Grunge reminded me that we’re counting to 11 today so we kept going and due to another counting error we ended up at 122 merkins.  

Mosey to the street

First post sample:  All I remember from my first post was burpee sprints and pain.  That and some guy who called himself MarkyMark telling me I could do it while I thought to myself: you seem very nice and very wrong.  Sprint from the first entrance to the second, 5 burpees, sprint back. Sprint to the Gazebo, 5 burpees.

Paradise crew sample:   Lots of good fellowship over the last year.  One day that really stands out is when a restless group of PAX got the world’s politest Q to call us all a bunch of f’ing whiners (he even called us out in the BB).  So lifting from his BB

Mothman and Nescafe (also there that day) pick a number (selected # in bold);

1. 1. Merkins – In Cadence – 20, 10, 5
   2. Dips – 20, 10, 5
   3. Urkins – 20, 10, 5
   4. Dirkins – 20, 10, 5

• Step Ups  – 20, 10, 5

1. 1. Air Squats – In Cadence – 20, 10, 5
   2. Lunge Walk  – 20, 10, 5, 20, 10, 5

• Mountain Climbers – 20, 10, 5

1. American Hammer  …
2. LBC’s –In Cadence – 20, 10, 5
3. Flutter Kicks – 20, 10, 5
4. WWII’s –20, 10, 5

Mosey back to the parking lot

Toughest post of the year:  61 minutes’ worth of Adolphus at West End  

Grinders:  half the parking lot 5 of called exercise; back 5 of called exercise; whole parking lot 5 of called exercise; back for recovery burpees

40th BDay Q sample:  Lunge walk half the parking lot Boo Boo Bearcrawl the other half.  

Mary:

Flutter kick

Corpse pose (except Griswold and Golden Pinky who just kept doing merkins)

COT:  Like many of you I started F3 looking for a good work out but like many of you I found a good deal more.  Many of you probably don’t know, but some of you might, I can be short tempered and negative. Back when I started I prayed daily  for the Lord to give me patience and to always see the best in others and through F3 I’ve gained a measure of that. I know we regularly challenge one another to leave these workouts and be better friends, fathers and husbands.  I want to flip that around today and say, and my wife would agree, I am a better friend, father and husband thanks to all of you. So I want to say thank you to my BMT crew: Stinky Pete for headlocking me into posting the first time, RG3 for driving me to my first post, Dueling Banjos for Q’ing that first day. And one day maybe I can be as upbeat and friendly as Mothman is every single day.  Thanks to the guys that got BC F3 going and the guys that have taken over those leadership roles. And thank you to each and everyone of you who join me in the gloom. AYE!

Honorary mention:  Most hateful exercise of the last year:  wanted to include the mutant Burp and Merk Yanni dreamed up but my arms didn’t have it left in them.