WARMUP:

25 SSH

10 WMH

25 Hillbilly

10 Good Mornings

The Splashiversary:

One year ago today YHC attended his first F3 workout. What a year it’s been! We’re going to be celebrating today with the following workout:

1Merkin

Thanks for celebrating with me – come back same time next year for more. Now onto the Thang:

 THANG 1:

Mosey to Traffic Circle & Partner Up

DIEGO (Dora’s Older tougher cousin)

Partners complete:

100 Burpees

200 Peter Parker Merkins (Called an audible here – made it 100)

300 Squats

THANG 2:

Mosey to grassy area outside pool

Partner up.

P1 – Bear crawl around Clubhouse

P2 – V-Ups

Flip Flop & Repeat

P1 – Crab Walk around Clubhouse

P2 – J-Lo

(Q was destroyed at this point – ended this one early under the guise of “running short on time”)

MARY:

50 Heels to Heaven IC

50 Homer to Marge IC

COT:

I’ve gotten a lot out of F3 this last year and leading up to today I tried to think of what F3 means to me. And the thing that I keep coming back to is team. This is my team! Its that feeling I had in school, walking down the hall and then seeing another guy who’d gone through 2 a days with me. Who’d been out there with me at practice last week in the ungodly heat or the pouring rain. Now maybe its seeing Boyardee at the pool, Marky Mark walking his dogs, Chum slowing down to say hi while I’m tossing a football with my son – and it’s like “Hey Man!” it’s that shared experience. I know it makes me a better son, father, brother, husband and crazy roommate – it also makes me feel young again. So thanks – can’t wait for another year in the gloom. Until next time – AYE!