Having definitely watched the YouTube video on how to count F3 style and exercise names, YHC led the warm-up:

Warmup

Side-shuffle hops
WMH
Arm circles
Merkins

Main Event

A fellowship run to The Wall ensued, but not before a little jaunt through the woods towards Great Meadow. On arrival, 5 sprints up the hill of the retaining pond with air punches and jump squats at the top.

Next a little bit of Ricky-Bobby (we Brits prefer Richard-Robert) to Constellation Park for a lovely lie down and a little bit of stargazing. To our horror, the Amazonians from FIA were already dominating the high ground so more sprints filled the gap.

Following this was a recovery mosey through the village elder’s camp before Fartlek-ing (Swedish for speed play, apparently) back to the Big House, this was jog to a lamp post, then run to the next lamp post and finally sprint to the next and recover. Repeated 5 times

On return to the Big House there was time for Mary-o-rama, which is where YHC discovered he had not been using the correct counting format…..

End looked a bit like this:

Mary

Boat/Canoe
Flutter Kicks
American Hammers
Freddy Mercuries
Merkin ROF x2

Announcements

There were some. (Note to self, bring phone next time to record)

COT

For those who don’t know me, I have recently moved from the UK to NC. Previously I was aircrew on C130s in the RAF. Whilst I was in the military I didn’t think I was institutionalized and would find it easy to leave. In retrospect this was BS and this past year has been a tough one for me. However, finding the fine fellows of F3 has been a revelation and I wanted to say thanks, the format and banter have definitely scratched an itch that I had, so thank you! I’m also a big believer in what you do and how you act dramatically affects the people around you, so go out and be nice, then your personal AO will be a better place for all.

Cheers!