7 PAX (3 for EC RUCK) showed up at The Mustang this morning for the launch of Chatham’s newest AO. Its an honor and a privilege to be the site Q for this new site. I just hope to do F3 and the PAX justice.

WARM-UP (all IC)

• SSH x 20
• Merkins x 20
• Prisoner Squats x 20
• Mountain Climbers x 20
• LBCs x 20

Mosey to the bus parking lot for…

THE THANG

This morning’s theme was “Out and Back”, with preparation that involved a bit of research on exercises in the F3 playbook that could be done both forwards and backwards. The PAX would do each exercise forward to a point around the “track” and then the same exercise backwards around the rest of the track back to the starting line.

Here’s what we were able to accomplish with the allotted time:

• Duck Walk/Walk Duck
• Run/Bernie Sanders
• Bear Crawl/Crawl Bear
• Crab Walk/Walk Crab
• Lunge Walk/Walk Lunge
• Wheel barrow/switch with partner at half way point
• Empty Wheel Barrow/switch with partner at half way point <– wheel barrow but in crab walk position (PAX not a huge fan)
• YHC threw in a few sets of merkins, 10 counts, and recovery laps in between main experiences

MARY

• 25 LBCs

Announcements

• PAX are encouraged to travel outside the Churham (BC) area to see other F3 sites. Marky Mark and Boyardee leading the way in this effort. Great way to see growth of F3 in the triangle area and to build fellowship within the whole F3 community.

BOM

In a couple days unfortunately it will mark the 7 year anniversary that my father passed away. This week I have spent a lot of time remembering him and the good times we had together. Crazy enough, on Tuesday I volunteered to take the Q for Nescafe as he wasn’t feeling right and then Mumbles asked me late Tuesday night if he could have it. When I arrived Wednesday morning and Mumbles said his Q was all about Ohio State football trivia, I couldn’t help but smile as my dad was a huge Buckeye fan. Things like this are amazing to me and it really gave me a chance to reflect on the legacy my dad left and what legacy I’m working on leaving. I mean when it comes down it it, your legacy is really what you leave on this planet. Its not your house, its not your money, its not how many burpees you can do. It your legacy that lives on. So fellas, take every opportunity you have to impact your legacy in a great way. Be a better husband, co-coworker, friend. And any chance you have, embarrass the hell out of your kids. Nothing will be better than in 20-30 years when they say “remember when dad use to do this”. Until next time in the gloom. Aye!

Moleskin

• Rambler Juice is now a thing
• At some point we will need to come up with a name for the bullfrogs that were serenading us all morning.
• Any PAX that is completely wiped out after the workout will forever be known as “being taken to the glue factory”. (We had 3 today who crushed the EC)
• YHC did ask the PAX at one point if anyone knew why horses run counterclockwise during races. I forgot to look this up before making my way to the AO this morning. However if you Google it you will see that no one really knows for sure. Some say it goes back to the chariot races of ancient Rome; others that it originated in the Ancient Olympic Games; others say it has to do with the Earth’s rotation on its axis, which they say makes it slightly faster to run counterclockwise. Take your pick but just remember if you speak confidently about it, anyone will believe your answer.
• https://www.theguardian.com/notesandqueries/query/0,5753,-1416,00.html