It was cold this morning and although it was my 3 year anniversary I would not have been upset if I was the only PAX to show up so I could go home and go back to sleep. That’s not exactly how F3 works though and 11 Pax (I thought 12 for some reason or I’m missing one) showed up and made me glad I didn’t Fartsack
Warm-O-Rama:
- 13 IC SSH —
- 13 IC Willy Mayes hays
- 13 IC Merkins
- 13 IC Sup Bros?
- All dedicated to my main main Joakim Noah who I found out is retiring from the NBA. Like him or not the dude made 142 million in career earning and married a victoria secret model. Well done sir, well done.
The THANG:
- Mosey to Briar commons and stage area
- Heart rate routine X 2
- 15 IC Toe Taps
- 10 IC erkins
- 15 IC DIPS
- 10 IC derkins
- 5 burpees OYO
- On second way through the Q called some short because he couldn’t make it
- Mosey escalator back to AO
- 4 total stops
- 20 SC Squats
- 20 SC Squats, 20 IC seal clap/overhead clap combos
- 20 SC Squats, 20 IC seal clap/overhead clap combos, 20 SC Lunges
- 20 SC Squats, 20 IC seal clap/overhead clap combos, 20 SC Lunges, 20 Mountain Climbers
- Paula Abdul Routine X2
- broad jump 2 parking spots, crawl bear back, 10 spots
- 25 IC SSH to kep warm
- Bear Crawk IC 2 parking spots, 3 merkins
- 20 IC Mountain Climbers to keep warm
- Johnny Dramas
- 20 SC regular
- 20 SC toes pointed in
- 20 SC toes pointed out
- 20 SC regular
Mary:
- Ring of fire plank 10 count each pax
- LBCs IC x 13
- Flutter Kicks IC x 15
- Freddy Mercurys IC x 15
Announcements:
- Check out donation opportunities
Moleskin:
- YHC appreciates the PAX letting me gloat about a big win
BoM:
So after today I’ve made it just as long in F3 as my namesake made it as head coach at Florida. Lets hope I don’t get fired. Honestly though I’ve really enjoyed being a part of this group. The two things that really stand out to me are the accountability and encouragement that I think all men need in their file. F3 is a great example on both and I cant thank the PAX enough. Until next time in the gloom. Aye!