YHC wasn’t sure what to do for the Q today. Many different ideas. All sounded bad. When in doubt turn to the official F3 Exicon. However, there are a million different exercises out there. I was tired from good times at Thirsty Third Thursday so I only made it through page 1. Decided to try all new exercises and use a ferocious BC hill.

Warmup:

• Angel Grinders X10
• A…..I forgot the other A exercise (doh!)
• Mountain Poopers x 10
• SSH X 15

THA-THANG:

• Mosey from the AO all the way down Quarter Gate Trace.
• Stop about half way for round of Merkins. Merkins X 10, Curbkins X 10, Derkins X 10.
• Continue Moseying rest of way and take in awe the hill.
• Partner Up for Burpback Mountain
  • Essentially a Dora, one partner Bernie Sanders up hill and runs back down while other does burpees
  • 100 Burpees total is the goal
  • Decided to only go to first street light as that was a long ways
• Split Into 2 groups for Usain Bolt
  • First group calls flutter kicks and runs to second street light and back (or what felt like back to AO)
  • Second group calls LBCs
• Lunge Walk up hill to first street light
• Another round of Usain Bolt
  • Merkins first call
  • Drydocks second
• Mosey back to AO stopping at every intersection for some group work
  • Squats
  • Little Baby Dips
  • Plank Jacks
  • Annies — This is what I forgot in the warm up (some mumbleshatter about YHC singing tomorrow but I’m a Jay Z Hard knock life kid of guy
• All you got sprint back to AO

Mary:

• Alternating scissor kicks X 10
• 21s — SSH
  • This is very first on the excicon list so had to throw it in. Pick and excercise and make it a 2 count. PAX counts it out loud to 5. After 5, everyone goes silent on counting. mumble chatter okay to conitue. Entire PAX must stop on 21. If they do, we are done. If not, 5 penalty burpees.
  • We had 5 penalty burpees. Thanks Gomer!!!

Announcements:

• F3 Dad’s camp at Camp Seagull is this weekend. Enjoy it

BOM:

So last night YHC had a good time at thirsty third Thursday. Only a few PAX came out but that actually lends to an opportunity to not just BS but find out ore about the PAX. YHC got to learn Nitro is crushing the pool these days. RG3 hates Keurigs(blasphemy I tell ya), and Paperjam dominated the high school golf circuit back in his day. (JB Homes got nothing on him). Now those things may or may not be true but that’s what I’ll remember. Anyways, sometimes we forget F3 actually has 3 Fs. 2nd F I think is crucial and one reason why I like this group so much. If you can, take advantage of those opportunities and get to know your fellow PAX a little better. ‘til next time. Aye!