Friday the 13th means different things to different people, but for a non-superstitious, not-a-horror-movie fan like YHC, today was just another day on the calendar. Except, it wasn’t. Today marked 3 years since I joined F3 (at Bastille I might add) and it’s one of the best decisions I’ve ever made for myself. F3 is something I look forward to every week, something I enjoy, almost as much as I enjoy great food, good friends, time with family, and music. Ah, music. One of my favorite bands is Phish, and this summer they embarked on a 13 show run at Madison Square Garden in New York entitled “The Baker’s Dozen”. I didn’t go, but listened to every song, every set, every show. So, on this Friday the 13th, I decided to use the proverbial baker’s dozen as my thematic element for the day. Beware all comers, The Baker’s Dozen.

Warm Up:

SSH, Imperial Walkers, Arm Circles, Windmills, Merkins, Mountain Climbers, Body Weight Squats (all x13 in cadence).

The Thang:

Mosey from the parking area to the basketball courts and all line up on the baseline. Do 13 burpees + 3 court shuttles (1 shuttle is run to half court, back, run full court, back), plank…repeat 3 more times and then add one extra burpee and one extra shuttle, for a grand total of 53 burpees and 13 shuttles.

Mosey to playground…ooops, it’s closed.

Mosey to pavillion/shelter and get into three groups. Rotate through 3 stations: dips, merkins, WWIIs (13 reps at each), with 3 rotations, plank. Do it again, but this time: derkins, Carolina Dry Docks, and Heels to Heaven.

Run a lap around the swamp pit.

Back to parking lot for Mary:

Ski Abs, Long Slow Flutter, Box Cutters, and a 5 merkin ring of fire.

Announcements: Ruck the ATT tomorrow, the Spooky Halloween trifecta of beatdowns and his haunted house are around the corner.

COT:

Please keep all the fire response personnel in Cali, Singlet and his circle of loved ones, and Lo Pair in your thoughts and give them all strength to deal with what life is giving them right now.