We arrived at the flag on this beautiful morning, and lo and behold, we were joined by 2 special guests: Hotty Toddy, making his second work-out this week, and Yo-Yo, son of Triple Shift, making his 4th appearance at F3! We reminisced on Kim Chi’s incredible streak of 69 work-outs in a row, and Hotty Toddy agreed to start the next streak. Well, I volunteered him for the next streak. I figured it worked for me for the GROW RUCK, so why not.
The usual disclaimer, and off we go.
Mosey to the track for a warm-up COP:
SSH x 20 IC
Hill-Billy’s x 20 IC
Plank Jacks x 20 IC
Squats x 20 IC
Mosey to the side of the track for our first exercise.
11’s: merkins and jump squats, run across the infield in between. Cowbell crushed it.
Indian run to the Foundry for an upper body circuit:
10 pull-ups (the pull-ups have the count)
Dips
Decline merkins
Body rows
Knee ups on the monkey bares
— Repeat for a second set
Then mosey to the fountain in front of NOMA:
15 dips
Frog hops up the steps of NOMA
— Repeat 5 sets
Left leg step-ups x 15 IC
Incline merkins x 15 IC
Right leg step-ups x 15 IC
A quick mosey back to the flag to end 1 minute late. Sorry, no time for Mary today.
Number off, name-o-rama, announcements (support Destrahan on Saturdays, and sign up for GROW RUCK), intentions for friend and family battling cancer, PAX battling injuries (Rudy, Da Parish, Frac Sac, Triple Shift), and a quick prayer.
Thanks fells. Happy hump day.
