YHC turned 47 today.  The weather was spectacular, it was the kind of sunny, cool spring morning that almost makes you forget a beat down is ensuing.   Being that it was a bday Q,  I took the opportunity to revisit how each of us started our lives by crawling first, then walking, followed by running.  Speaking of starting life, I also brought an FNG, my neighbor Brad…later to be anointed as Mr. Krabs.  Before getting started I revisited the 5 rules of F3’s 1st F.   

• Are free of charge,
• Are open to all men,
• Are held outdoors, rain or shine, heat or cold,
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, and
• End with a Circle of Trust

Warm up (done slowly to focus on form)

IW x 20 IC

LBAC x 10 and reverse

SSH x 20

5 Burpees OYO

10 Slow Merkins

10 Squats

ME

6 Stations that we will all did together.  MOT of travel between will be Crab walk, lunge walk, football shuffle along the baseline and up and down the penalty box    

Station 1 – 10 Burpees OYO

Crabwalk

Station 2 – 10 foxholes IC

Lungewalk

Station 3 – 47 Shoulder taps OYO

Football Shuffle along the 18

Station 4 –  21 Mountain climbers IC

Crabwalk

Station 5 – 47 Jump squats SC

Lunge-walk

Station 6 – Plankjacks 21 IC

Mosey to rock pile – grab rock

Slow counts w focus on form.

20 upright rows in cadence starting upright

7 Curls

21 LBCs IC

21 Chest Press SC

7 triceps on your six SC

Repeat

Mary

5 count HI/LOW plank ring of fire.

Namorama

Welcome Brad Carpico – FNG – aka Mr Krabs.

COT

Big Hi-five to Cosmo’s wife for putting in yeoman’s work applying for work grants and finally having a break though.  Prayers also for his parents who, like many of us, have parents reaching an advanced age where they are not  as independent as they used to be and require us and him to step up.

F’OFF 5K directly following workout

P-patty announced his organizations Emily K Mother’s Day Fundraiser Ball which took place that evening.